Date: Wednesday, May 28, 2025
Theme: Mid-Week Grinder: Power, Strength & Endurance
Warm-up (10-15 minutes)
- 5 minutes of light cardio (e.g., Rower or Air Bike)
- Dynamic Stretching and Mobility:
- PVC Pipe Good Mornings (10 reps, focus on hip hinge)
- Spiderman Stretch (5 each side, focus on hip mobility)
- Walking Lunges (10 each leg)
- Air Squats (10 reps)
- Box Step-ups (8-10 reps)
- Empty Barbell Deadlifts (5 reps, focusing on perfect form)
Strength (15-20 minutes)
Deadlift – Build to Working Weight
- Perform sets of Deadlifts, gradually increasing the weight to find a challenging but manageable load for the WOD. Focus on maintaining a flat back, engaging your core, and driving through your heels.
- Suggested progression:
- 5 reps @ light weight
- 5 reps @ moderate weight
- 3 reps @ challenging warm-up weight
- 3 reps @ WOD weight (aim for approximately 60-70% of your 1 Rep Max, something you can do for 5-7 reps unbroken when fresh).
- Rest 2-3 minutes between sets.
Workout of the Day (WOD)
Format: For Time (with a 22-minute time cap)
The Workout: “Wednesday Weightroom Workout”
Complete the following for time:
- Round 1:
- 15 Deadlifts (Suggested Weight: 225 lbs for men / 155 lbs for women)
- 20 Box Jumps (24 inches for men / 20 inches for women)
- 25/20 Calorie Row (25 calories for men / 20 calories for women)
- Round 2:
- 12 Deadlifts
- 20 Box Jumps
- 25/20 Calorie Row
- Round 3:
- 9 Deadlifts
- 20 Box Jumps
- 25/20 Calorie Row
Explanation: Start by completing 15 Deadlifts at the prescribed weight. Then immediately move to 20 Box Jumps, followed by 25/20 Calories on the Rower. This finishes Round 1. For Round 2, you’ll do 12 Deadlifts, 20 Box Jumps, and 25/20 Calorie Row. Finally, Round 3 consists of 9 Deadlifts, 20 Box Jumps, and 25/20 Calorie Row. Your score is the total time it takes to complete all three rounds. There is a 22-minute time cap for this workout.
WOD Movement Standards:
- Deadlift: Start with the barbell on the floor. 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 permitted.
- Box Jump: Jump onto the box with both feet landing completely on the top. Stand to full extension on the box (hips and knees fully open). You can step or jump down.
- Row (Calories): Row until the monitor displays the target number of calories.
Scaling Options for the WOD:
- Deadlift:
- Reduce the weight (e.g., 185/125 lbs, 135/95 lbs, or use dumbbells).
- Reduce the number of repetitions if needed (e.g., 12-9-6 reps).
- Box Jump:
- Reduce the box height.
- Perform Box Step-ups (step onto and off the box, alternating lead leg).
- Reduce the number of repetitions.
- Row (Calories):
- Reduce the number of calories (e.g., 20/15 calories).
- Substitute with Air Bike calories (e.g., 25/20 calories) or a 400m Run.
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)
- Quads and Hip Flexors.
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 22-minute time cap, your score is “22:00 + (remaining reps)”. For example, if you finish the 12 DLs and 20 Box Jumps in Round 2, but have 10 calories left on the row, your score would be “22:00 + 10 Cal Row (R2)”.
Good luck with your “Wednesday Weightroom Workout”! Focus on consistent movement and maintaining excellent deadlift form.