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.
Comments on WOD 200701
1 Comments