Date: Sunday, June 1, 2025
Theme: June Journey: Endurance & Stamina
Warm-up (10-15 minutes)
- 5 minutes of light cardio (e.g., light jog, row, or bike).
- Dynamic Stretching & Mobility:
- Arm Circles (forward & backward, 10 each direction)
- Leg Swings (forward/backward & side-to-side, 10 each leg/direction)
- Spiderman Lunges with Thoracic Twist (5 per side)
- Cat-Cow (10 reps)
- Light PVC Passthroughs (10 reps)
- Movement Specific Warm-up (2 rounds):
- 10 Air Squats
- 5 Wall Ball Shots (light ball)
- 5 Box Step-ups
- 5 Hanging Knee Raises
- 5 Alternating Dumbbell Snatches (light dumbbell)
- 5 Burpees
Workout of the Day (WOD)
Format: For Time (Complete all tasks as fast as possible)
The Workout: “The Sunday Chipper”
Complete the following for time:
- 1000-meter Row
- 50 Wall Ball Shots (Men: 20 lbs / 9 kg to 10 ft target, Women: 14 lbs / 6 kg to 9 ft target)
- 40 Box Jumps (Men: 24 inch / 60 cm, Women: 20 inch / 50 cm)
- 30 Toes-to-Bar (T2B)
- 20 Alternating Dumbbell Snatches (Men: 50 lbs / 22.5 kg, Women: 35 lbs / 15 kg)
- 10 Burpees over the Rower (or Burpees over the Box)
Time Cap: 35-40 minutes (Adjust based on athlete level)
WOD Movement Standards:
- Row: Start with feet strapped in. Pull with legs, then hips, then arms. Control the handle back to the starting position. Complete the specified distance.
- Wall Ball Shots: Start in a squat with the medicine ball in front of your chest. Squat below parallel, then explode up, throwing the ball to hit the target at the specified height. Catch the ball in a squat for the next repetition.
- Box Jumps: Start with both feet on the ground. Jump onto the box with both feet. Stand up to full extension on top of the box (hips and knees fully open). Step or jump back down to the ground.
- Toes-to-Bar (T2B): Start from a dead hang on the pull-up bar (arms fully extended, feet behind the bar). Bring both feet up simultaneously to touch the bar between your hands.
- Alternating Dumbbell Snatches: Dumbbell starts on the ground. In one fluid motion, lift the dumbbell to an overhead position, with the arm fully extended, hip and knee fully extended. The dumbbell head does not need to touch the ground at the top. Alternate hands after each rep.
- Burpees over the Rower/Box: Start standing. Drop to the ground with chest and thighs touching the floor. Push up, jump feet forward, and jump over the rower (or box). You can jump or step over the rower/box. Both feet must touch the ground on the other side before the next rep.
Scaling Options for the WOD:
- Row:
- Reduce distance (e.g., 800m or 700m).
- Wall Ball Shots:
- Reduce weight (e.g., Men: 14 lbs; Women: 10/6 lbs).
- Reduce target height (e.g., 9 ft for everyone, or a lower target).
- Reduce repetitions (e.g., 40 or 30 reps).
- Box Jumps:
- Reduce box height (e.g., Men: 20/16 inch; Women: 16/12 inch).
- Perform Box Step-ups (step onto and off the box) instead of jumping.
- Reduce repetitions (e.g., 30 or 20 reps).
- Toes-to-Bar (T2B):
- Reduce repetitions (e.g., 20 or 15 reps).
- Knees-to-Elbows (bring knees to touch elbows).
- Hanging Knee Raises (bring knees up towards chest).
- Sit-ups (50-60 reps to match volume).
- Alternating Dumbbell Snatches:
- Reduce dumbbell weight (e.g., Men: 35/25 lbs; Women: 25/15 lbs).
- Reduce repetitions (e.g., 15 or 10 reps).
- Burpees over the Rower/Box:
- Reduce repetitions (e.g., 8 or 5 reps).
- Perform regular Burpees (no jump over).
- Perform Burpees with a step-back/step-up.
Cool-down (8-10 minutes)
- Perform static stretches focusing on:
- Hamstrings (Seated or standing hamstring stretch)
- Quads (Kneeling quad stretch)
- Shoulders (Shoulder mobility with PVC or band)
- Lats (Lat stretch, using a bar or bench)
- Hips (Pigeon pose, figure-four stretch)
- Spine (Child’s pose)
Score: Your score for this WOD is the total time taken to complete all tasks. If you hit the time cap, record “TC” plus the last completed exercise and repetitions (e.g., TC + 40 Box Jumps + 15 T2B).
Pace yourself through “The Sunday Chipper” and enjoy the grind!