Date: Friday, May 23, 2025
Theme: Heavy Lift & Power Endurance
Warm-up (10-15 minutes)
- 5 minutes of light cardio (e.g., Rower, Air Bike, or light Jogging)
- Dynamic Stretching and Mobility:
- PVC Pipe Good Mornings (10 reps, focus on hip hinge)
- Spiderman Stretch (5 each side)
- Couch Stretch (1 minute each side)
- Empty Barbell Deadlifts (5-7 reps, focus on form)
- Box Step-ups (10 reps)
Strength (15-20 minutes)
Deadlift – Build to a Working Weight
- Perform sets of Deadlifts, gradually increasing the weight to find a challenging but manageable weight for the WOD.
- Focus on perfect form: flat back, engaging hamstrings and glutes, pushing the floor away.
- Suggested progression:
- 5 reps @ light weight
- 5 reps @ moderate weight
- 3 reps @ slightly heavier weight
- 3 reps @ WOD weight (or slightly heavier, aiming for 70-75% of your 1RM for the WOD)
- Rest 2-3 minutes between sets.
Workout of the Day (WOD)
Format: For Time (with a 18-minute time cap)
The Workout: “Friday Fury”
Complete the following for time:
- 21 Deadlifts (Suggested Weight: 225 lbs for men / 155 lbs for women)
- 21 Box Jumps (24 inches for men / 20 inches for women)
- 21 Kettlebell Swings (Suggested: 53 lbs for men / 35 lbs for women – American Swing)
- 15 Deadlifts
- 15 Box Jumps
- 15 Kettlebell Swings
- 9 Deadlifts
- 9 Box Jumps
- 9 Kettlebell Swings
Explanation: Start with 21 Deadlifts at the suggested weight. Immediately move to 21 Box Jumps, then 21 Kettlebell Swings. Once complete, you’ve finished the first round. Then, perform 15 reps of each movement, followed by 9 reps of each movement. Your score is the total time it takes to complete all the prescribed work. There is an 18-minute time cap for this WOD.
WOD Movement Standards:
- Deadlift: Barbell starts on the floor. With a flat back, lift the bar until hips and knees are fully extended and shoulders are slightly behind the bar. Lower the bar with control back to the floor. No bouncing allowed.
- Box Jump: Jump onto the box with both feet landing on the top. Stand to full extension on the box (hips and knees open). Step or jump down.
- Kettlebell Swing (American Swing): Hike the kettlebell back between your legs. Drive your hips powerfully forward to swing the kettlebell overhead, finishing with the kettlebell directly over your head, arms, hips, and knees fully extended.
Scaling Options for the WOD:
- Deadlift:
- Reduce the weight (e.g., 185/125 lbs, or dumbbells).
- Reduce the number of repetitions.
- Box Jump:
- Reduce the box height.
- Perform Box Step-ups (step onto and off the box).
- Reduce the number of repetitions.
- Kettlebell Swing:
- Reduce the weight of the kettlebell.
- Perform Russian Kettlebell Swings (to eye level).
- Reduce the number of repetitions.
Cool-down (5-10 minutes)
- Perform static stretches focusing on:
- Hamstrings (e.g., Seated forward fold, pike stretch)
- Glutes (e.g., Pigeon pose, figure-four stretch)
- Lower Back (e.g., Child’s Pose, cat-cow stretch)
- Shoulders (e.g., Overhead stretch with a band)
Score: Your score for this WOD is the total time it takes you to complete all the prescribed work. If you do not complete the workout within the 18-minute time cap, your score is “18:00 + (remaining reps)”. For example, if you finish the 15-rep round but only 5 Deadlifts in the 9-rep round, your score would be “18:00 + 5 DL”.
Have a strong finish to your week with “Friday Fury”! Remember to maintain excellent deadlift form throughout.