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Wednesday

200701

Workout of the Day

1

Rest Day

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Reza Dehghanzadehsuraki
July 2nd, 2020 at 4:32 am
Commented on: 200701

Here are the summary statistics for June.


Workout days: 23 workouts in 30 days.


Workout duration: It is detailed as follows. There was no WOD with less than 5 min duration. 9 WOD were taken less than 15 minutes. In fact, 61% of the WOD were taken more than 15 minutes.

  • ≤ 5 min: 0 day
  • 5 – 10 min: 5 days
  • 10 – 15 min: 4 days
  • 15 – 20 min: 3 days
  • 20 – 30 min: 3 days
  • ≥ 30 min: 8 days


Workout templates: It is detailed as follows. The for time template were used twice as much as AMRAP.

  • AMRAP: 6 days
  • For Time: 12 days
  • For Time and For Completion: 1 day (200605)
  • AHAP and For Completion: 4 days that all of them include a combination of practice SLIPS for 20 minutes and heavy weightlifting movements.
  • AHAP: 1 day (200621)


Muscles involved: These Muscles are listed in order of their involvement times. Gluteus maximus and quadriceps were mostly involved in this month. Then, latissimus dorsi, deltoid and triceps were suffered most pressure.

  • X 25: Gluteus maximus, Quadriceps,
  • X 14: Latissimus dorsi, Deltoid, Triceps
  • X 13: Biceps
  • X 12: Hamstring, Tibialis, Quadratus lumborum
  • X 11: Rectus Femoris, Iliacus psoas, Trapezius, Gastrocenmois
  • X 10: Pectoralis major
  • X 9: Pectoralis minor, Brachialis, Soleus
  • X 8: Saratorius, Levator scapulae, Brachio radialis
  • X 6: Rector major, Rhomboid
  • X 4: Erector spinae, Tibialis antrior
  • X 2: External oblique, Internal oblique


Dominant energy pathways: It is detailed as follows. All 3 energy systems were overlapped with each other. Here, the dominant energy pathways are analysed.

  • Phosphagen: 2 days
  • Lactic acid: 10 days
  • Aerobic: 11 days


Dominant GPP: It is detailed as follows. In this analysis, 4 skills which depend on training and physiological changes are examined. It is clear that in most programs, skills were involved simultaneously.

  • Strength: 11 days
  • Cardiorespiratory: 15 days
  • Muscular endurance: 21 days
  • Flexibility: 6 days


Skills combination analysis of individual WODs.

  • Cardiorespiratory + Muscular endurance + Strength: 3 days
  • Strength + Muscular endurance + Flexibility: 5 days
  • Cardiorespiratory + Muscular endurance + Flexibility: 1 day (200605)
  • Strength + Muscular endurance: 2 days
  • Cardiorespiratory + Muscular endurance: 10 days
  • Strength: 1 day (200621)
  • Cardiorespiratory: 1 day (200628)


Movements used: These movements are listed in order of their usage number. 27 movements were used in this month. The movements diversity is admired. Novice trainers are recommended to follow this pattern.

  • X 5: Run, SLIPS
  • X 3: Deadlift, Push-up, Pull-up, Squat
  • X 2: Wall ball shot, HSPU, GHD sit-up, Lunge, Thruster, Back squat, C&J, Snatch
  • X 1: T2B, Front squat, Muscle-up, SDHP, Sit-up, C2B, L-sit, Clean, Hip extension, Push jerk, Row, Burpee, DU, Shoulder press, Rope climb


Workout modalities: It is detailed as follows. This month does not include triple modality WOD, similar to last month.


Single modality: 8 days.·        

  • Metabolic conditioning: 1 day (200628)       
  • Gymnastics: 5 days        
  • Weightlifting: 2 days


Couplet modality: 15 days.·        

  • MW: 0 day.·        
  • GW: 10 days.·        
  • MG:5 days.
  • Triplet modality: 0 day.


Workout elements: It is detailed as follows.       

  • Single element: 2 day.·        
  • Couplet element: 10 days.       
  • Triplet element: 3 days.        
  • More than three elements: 8 days.


Heavy days: 5 heavy days. There is no heavy day for first 12 days. There are 5 heavy days from the thirteenth day onwards, which means a heavy day occurred about once every four workouts.


Benchmark or hero WOD:

Benchmark: 2 day.

Hero: 2 days.


You can see my other analysis in my instagram page.

GOOD LUCK

(edited)
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