So, on Friday afternoon one of my colleagues and friend came to me and suggested we do a W.O.D ( Workout Of The Day), called the “stoepkakker”. Slightly confused ( because of the name), I said “sure why not”, but had to ask why he calls it that. His reply was, ” A Stoepkakker is an animal that is too lazy/tired to leave the porch to take care of its bodily functions”. The fact that we both felt the need to retch after the W.O.D made this previous statement ring true.
21 Barbell Clean and Front squat (60kg)
21 Hand Stand Push-ups
15 Barbell Clean and Front squat (60kg)
15 Hand Stand Push-ups
9 Barbell Clean and Front squat (60kg)
9 Hand Stand Push-ups
FOR THE BEST TIME POSSIBLE.
After this : 10 Pull ups +10 toes-to-bar . 3 times each.
This workout is extremely challenging in many ways. Not only is it a full body workout, but it challenges a lot of the bio-motor ( life movement) abilities . Such as Endurance, Stamina, Power, Flexibility, Strength, and Balance.
Incase you find yourself wondering why we would train like this on a daily basis, here are the benefits of this workout for any individual brave enough to challenge themselves.
Main Benefits of the Front Squat
- Targets the Quadriceps. The Front Squat targets the quadriceps like no other exercise. The Front Squat places more emphasis on the quadriceps muscle because of the barbell being held in front of you instead of behind you as in the standard barbell squat.
- Less Spinal Compression. The Front Squat is an advanced movement. To perform the front squat correctly the bar is NOT placed on the back, but in front. This small yet major variation takes the hips out of the movement, and also increased the difficulty of the exercise, which results in less weight being able to be used. Less weight on the bar, equals less spinal compression. Bottom line to remember: bar position determines back angle. When the bar is placed behind the neck or on the mid back as in the two variations of the normal squat, the spine becomes more compressed and less emphasis is placed on the quadriceps. Try Front Squats if you have lower back issues. Chances are you can do them without problems.
- Less Spinal Flexion. The upright stance during the Front Squats makes it impossible to lean forward. If you do, you will lose your balance and drop the weight risking serious injury. By carrying the bar in the front, you reduce spinal flexion. This makes the Front Squats a safer exercise for your back.
- Works your Entire Core. Keeping your torso erect during heavy Front Squats requires a strong core. If you lean forward too much during Back Squats, you are lacking balance, but also probably lacking a strong core. Front Squats can help remedy both situations. They will quickly solve this problem.
The Handstand Push-up
The handstand push-up, often seen as a spectacular stunt for showing off physical prowess, actually provides a number of fitness benefits. When performed as part of a regular fitness regimen, the exercise can provide increases across the spectrum of fitness. While certainly not a beginner’s fitness exercise, any intermediate or advanced athlete can benefit from handstand push-ups.
These benefits include:
Among the most obvious benefits of performing handstand push-ups is their value for strengthening the muscles of the upper body. The prime movers include the chest, shoulder, and arm muscles. The handstand push-up provides a far greater demand on these muscle groups than standard push-ups. The handstand push-up will make these muscles stronger than the standard push-up because you are pushing a far larger percentage of your body weight–all of it.
One of the most overlooked benefits of handstand push-ups is the balance developed from performing them. While performing handstand push-ups with your feet against a wall will not provide as much benefit to your balance as performing them free-standing, there is still an incredible demand on the proprioceptive function of the nervous system that provides balance.
- CORE CONDITIONING
Core strength is a popular topic in the fitness industry. The BOSU, balance boards, and exercise balls are all popular because of the supposed benefits to a user’s core strength development. While all of these work well for novices, they hold questionable value for the experienced athlete who has well-developed core strength simply from participating in his chosen sport. The core strength developed by performing wall-supported and then free-standing handstand push-ups however, far exceeds that of any of the current devices beloved of personal trainers.