Datum: Monday, May 26, 2025 – Memorial Day
Thema: Hero WOD: “Guardian’s Grit”
In Honor of Memorial Day: Today’s workout, “Guardian’s Grit,” is performed in remembrance of the brave men and women who have made the ultimate sacrifice in service to their country. As you push through this challenge, remember their dedication and resilience.
Aufwärmen (15 Minuten)
- 5 Minuten of light cardio (e.g., Row, Run, or Air Bike)
- Dynamisches Dehnen und Beweglichkeit:
- Walking Lunges (10 pro Bein)
- Spiderman Stretch (5 pro Seite)
- PVC-Pass-Throughs (10 Wiederholungen)
- Air Squats (10 Wiederholungen)
- Liegestütz zum herabschauenden Hund (8 Wiederholungen)
- Empty Barbell Power Cleans (5 Wiederholungen, Fokus auf Hüftschwung)
- Wall Ball Shots (5-7 Wiederholungen mit einem leichten Ball)
WOD Pre-P (10 minutes)
- Power Clean Warm-up: Gradually build to your working weight for the Power Cleans in the WOD. Perform a few sets of 3-5 reps, focusing on efficient movement.
- Handstand Push-up (HSPU) / Push-up Prep: Review and practice your chosen scaling option for the HSPU/Push-ups (e.g., pike push-ups, push-ups, abmat HSPU).
Workout des Tages (WOD)
Format: Für Zeit
The Workout: “Guardian’s Grit”
- BUY-IN: 800 meter Run (or 1000m Row / 60/45 Calorie Assault Bike)
- THEN, 3 Rounds For Time of:
- 20 Wall Ball Shots (Suggested Weight: 20 lbs to 10ft target for men / 14 lbs to 9ft target for women)
- 15 Power Cleans (Suggested Weight: 135 lbs for men / 95 lbs for women)
- 10 Handstand Push-ups
- CASH-OUT: 800 meter Run (or 1000m Row / 60/45 Calorie Assault Bike)
Erläuterung: Begin with an 800-meter run (or cardio equivalent). Upon finishing the run, immediately move into the 3 rounds. Complete 20 Wall Ball Shots, then 15 Power Cleans, then 10 Handstand Push-ups. Repeat this sequence for a total of 3 rounds. Once the 3 rounds are complete, finish the workout with another 800-meter run (or cardio equivalent). Your score is the total time it takes to complete all the prescribed work. This is a longer workout, so pace yourself.
WOD-Bewegungsstandards:
- Run: Run the specified distance.
- Row (Calories) / Assault Bike (Calories): Complete the specified number of calories.
- Wall Ball Shot: Squat with the ball at chest level, throw the ball to hit the target. Catch and immediately descend into the next squat.
- Power Clean: Barbell starts on the floor. Lift to the front rack position (hip crease above the knee), stand to full extension.
- Handstand Push-up (HSPU): Start in a handstand (usually against a wall). Lower until head touches the ground (or abmat), then press back up to full extension. Kipping is generally allowed for Hero WODs unless strict is specified.
Skalierungsoptionen für das WOD:
- Run / Cardio:
- Reduce distance (e.g., 400m Run, 500m Row, 30/20 Calorie Assault Bike).
- Wall Ball Shot:
- Reduce weight of the ball (e.g., 14/10 lbs).
- Reduce target height (e.g., 9ft/8ft).
- Reduce number of repetitions (e.g., 15 reps).
- Power Clean:
- Reduzieren Sie das Gewicht der Langhantel (z. B. 95/65 lbs oder weniger).
- Führen Sie Hang Power Cleans durch.
- Durch Dumbbell Power Cleans ersetzen.
- Reduce number of repetitions (e.g., 10 reps).
- Handstand Push-up (HSPU):
- Pike Push-ups (feet on floor or on a box).
- Dumbbell Push Press.
- Standard Push-ups (e.g., 20 reps per round instead of 10 HSPU).
- Reduce number of repetitions (e.g., 5-7 reps).
Cool-down (10+ minutes)
- Perform extended static stretching, focusing on major muscle groups:
- Quads and Hamstrings (from running and squatting)
- Shoulders and Triceps (from pushing and overhead work)
- Back and Hips (from cleans)
- Foam roll as needed.
Ergebnis: Your score for this WOD is the total time it takes you to complete all the prescribed work. As this is a Hero WOD, there is typically no time cap, but your coach might set one if desired. If a time cap is in place and you do not finish, your score is the number of reps completed at the time cap (e.g., “TC + 2 Rounds + 10 Wall Balls”).
Push yourself through “Guardian’s Grit” and remember the significance of Memorial Day.