#WODoftheWEEK 4.27.2018 "G.I. Jane"
“Pain is your friend, your ally, it will tell you when you are injured, it will keep you awake and angry, and remind you to finish the job and get the hell home.
But, you know what the best thing about pain is? It lets you know you’re not dead, yet!”
Welcome back to another edition of our #WODoftheWEEK posts. This week, we have a pretty sweet benchmark workout to share, and if you haven't already guessed from the above clip and quote, it it none other than, G.I. JANE.
Viggo Mortenson in 'G.I. Jane'
If you've never seen the Demi Moore flick, G.I. Jane, I highly recommend adding it to your watch list, as it has Viggo Mortenson as Master Chief Jack Urgayle portraying a tough Navy SEAL, and also chronicles Demi Moore as she toughs it out through training and putting up with the boys in the film.
It is a badass flick, has a ton of action-packed moments and pretty hilarious late 90's one-liners that you won't regret hearing again. Watch the clip above, but without further a due, let's get to the #WODoftheWEEK here.
#WODoftheWEEK
'G.I. Jane"
100 burpee pull-ups for time
Recap:
100 burpee pull-ups for time is no joke, it may be closer to a 10-15 minute workout for most, but the key to this thing will be to stay steady throughout all the movements. The ground will be pretty welcoming in terms of wanting to stay there, but make sure to maximize your hop up to the bar instead of dropping to a dead hang and then having to do a pull-up from there.
Keep in mind, this workout will not be fast in any sort of way. You are going to want to find a gear and stay there. Focus on your breathing and stay steady.
Strategy:
Count down from 100. It is going to be WAY easier to count down from 100 than to count up to it. Climbing a hill (even mentally) is much harder than riding down one. Plus, it'll make your time faster, trust me on that one.
Regardless, you're still doing 100 burpees and 100 pull-ups, which is a lot of work and volume. Again, focus on your breathing and stay steady throughout all the movements. Keep your eyes on the bar and move with purpose and do not get concerned with where others are or how fast they are moving. Stay in yo' lane!
Scaling:
Scaling RX – Pullup bar is 12” above your standing reach Scale – Pullup bar is 6” above your standing reach Adjust accordingly for further scaling.
Grab a box or a band, too - if pull-ups are not in your wheelhouse. Or, adjust the volume of burpees and only do 75 or 50.
Takeaway:
Game face - G.I. Jane
Tough workout here. Not going to lie. You are going to get sick of burpees and jumping pull-ups here pretty quick, but I firmly believe if you just stay steady AND COUNT DOWN from 100, this workout will go much smoother for you in the long run.
Focus on breathing, count down, stay in your lane and YOU GOT THIS.
Scale as necessary and let us know what you think about this one down in the comment section below.