I received an email last week, and thought it might be better to answer it here, as this sort of question pops up often.
"I was just wondering something......
What is the best approach for a WOD?
Lets say for example the WOD was deadlifts and OH Squats and there is a time cap of 12 mins.
And lets say that some people could finish this in about 4-5 mins.
Should you choose a weight that would allow you to finish in that 4-5 min bracket or should you choose a weight that would take you right up to the time cap (and possibly a DNF if the class is pushed for time).
Which approach gives the most benefit?"
Great question!
The answer can get overthought and complicated very quickly, so the easiest way to think about it is this.
How can I maximise my work?
How can I maximise my power output?
The amount of work you do can be increased by simply exercising for longer, but as a result we are left with almost no power output.
Work = force x distance, with distance being how far you move yourself or an external load. If you increase that external load, you can increase force, and thus work.
To increase power, you need to move that load fast, and to do more work in less time.
So in many cases, you want to finish your workout in approx the same time as the better athletes in class. In order to do that however, you will have to reduce the load to such an extent, that the work done is too low, and thus power output is affected again.
Take a look at the calculations below.
Fran in 7mins @ 40kg
Power Output
168.02 watts
Fran in 5:30mins @ 30kg
Power Output
219.05 watts
In this case it is better to drop the weight and go faster, as your power output is much higher.
But in the case of a more technical workout, you may find that lighter doesn't work.
21-15-9
Overhead squat
Ring Dips
If you have to go with an empty barbell because of your shoulder mobility and use a band for ring dips, then chances are you can finish the wod in 4mins
Power Output
120.08 watts
But the problem is that is TOO light, and so you are unable to produce enough force to stimulate progress.
Power Output
105.07 watts
Instead, spend the beginning of class PRACTICING your overhead squat, then switch to front squats for the workout, and go with pushups (you know you need to work on them if you don't have ring dips right?), and challenge yourself over a tough 5mins, and here's your results
Power Output
181.83 watts
That's why we have the alternate Strength and Conditioning workout - it's designed to provide more volume ie: work (via extra reps during strength work) and increase power output (with less technical movements and/or lighter weight to enable you to push harder).
Now that has either completely cleared things up, or made it worse.......so take a look at this
handy power calculator, play around with some numbers and perhaps you can work out strategies for future workouts.
And of course, when in doubt, ask a coach!!
Workout
Front Squat - 3 x 3
Then
10-1 front squat 60/40kg
1 rope climb
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