Date: Sunday, May 25, 2025
Theme: Sunday Grinder – Sustained Effort & Mixed Modalities
Warm-up (10-15 minutes)
- 5 minutes of light cardio (e.g., Rower, Air Bike, or light Jogging)
- Dynamic Stretching and Mobility:
- Air Squats (10 reps)
- Walking Lunges (10 each leg)
- Shoulder Rolls (10 forward, 10 backward)
- PVC Pass Throughs (10 reps)
- Wall Ball Shots (5-7 reps with a light ball, focusing on squat depth and hip drive)
Skill / Prep (10-15 minutes)
Wall Ball Shot Accuracy & Movement Flow
- Focus on hitting the target consistently and breathing rhythm.
- Practice 3 sets of 5-7 Wall Ball Shots at your intended WOD weight. Aim for accuracy and a fluid squat-to-throw motion.
- Movement Flow Practice: Perform a small sequence that mimics the WOD transitions:
- 5 Wall Ball Shots
- 2-3 Burpees
- 5 Wall Ball Shots
- Focus on smooth transitions between movements.
Workout of the Day (WOD)
Format: For Time (with a 28-minute time cap)
The Workout: “Sunday Stamina Test”
Complete the following for time:
- Block 1:
- 1000 meter Row
- 50 Wall Ball Shots (Suggested Weight: 20 lbs for men / 14 lbs for women)
- Block 2:
- 75 Burpees
- 50 American Kettlebell Swings (Suggested Weight: 53 lbs for men / 35 lbs for women)
- Block 3:
- 50 Wall Ball Shots
- 1000 meter Row
Explanation: Start with Block 1: Complete a 1000-meter row, then immediately perform 50 Wall Ball Shots. Once Block 1 is done, move to Block 2: Complete 75 Burpees, followed by 50 American Kettlebell Swings. Finally, move to Block 3: Perform 50 Wall Ball Shots, and finish with another 1000-meter row. Your score is the total time it takes to complete all the prescribed work. There is a 28-minute time cap for this WOD.
WOD Movement Standards:
- Row: Row the specified distance on the Concept2 Rower.
- Wall Ball Shot: Squat down with the ball at chest level. Drive up powerfully, throwing the ball to hit the target at 10 feet (men) / 9 feet (women). Catch the ball and immediately descend into the next squat.
- Burpee: Start standing. Drop to the ground, chest and thighs touching the floor. Stand up and clap hands overhead with feet leaving the ground.
- American Kettlebell 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:
- Row:
- Reduce the distance (e.g., 750m or 500m per block).
- Substitute with 50/40 Calorie Air Bike or 800m Run.
- Wall Ball Shot:
- Reduce the weight of the ball (e.g., 14/10 lbs, 10/6 lbs).
- Reduce the target height (e.g., 9 feet for men, 8 feet for women).
- Reduce the number of repetitions.
- Burpee:
- Reduce the number of repetitions (e.g., 50 burpees).
- Perform step-back burpees (step feet back, step feet forward).
- Perform burpees without going chest-to-ground.
- American Kettlebell Swing:
- Reduce the weight of the kettlebell (e.g., 35/26 lbs, 26/18 lbs).
- Perform Russian Kettlebell Swings (swing to eye-level).
- Reduce the number of repetitions.
Cool-down (5-10 minutes)
- Perform extended static stretching, focusing on:
- Hamstrings (e.g., Seated forward fold, pike stretch)
- Hip Flexors and Quads (e.g., Kneeling lunge stretch, quad stretch)
- Shoulders and Chest (e.g., Pec stretch in doorway, overhead stretch with a band)
- Lower Back (e.g., Child’s Pose)
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 28-minute time cap, your score is “28:00 + (remaining reps)”. For example, if you finish the second 50 Wall Balls but have 200m left on the final row, your score would be “28:00 + 200m Row”.
Enjoy this longer test of endurance and consistency on your Sunday training!