Datum: Sunday, May 18, 2025
Thema: Strength and Longer Conditioning
Aufwärmen (10-15 Minuten)
- 5 Minuten of light cardio (e.g., Rower, Ski Erg, or light jog)
- Dynamisches Dehnen und Beweglichkeit:
- Air Squats (10 Wiederholungen)
- Walking Lunges (10 pro Bein)
- Drehungen der Brustwirbelsäule (10 pro Seite)
- Banded Shoulder Distraction (1 Minute pro Arm)
- Couch-Stretch (1 Minute pro Bein)
Strength (15-20 minutes)
Kniebeuge
- Perform 5 sets of 5 repetitions of the Back Squat.
- Focus on controlled movement and good depth.
- Increase the weight each set, working towards a challenging but stable weight for your final set.
- Rest 2-3 minutes between sets.
Workout des Tages (WOD)
Format: Für Zeit
Das Workout:
Complete 4 Rounds for Time of:
- 400 meter Run (or 500 meter Row / 20/15 Calorie Assault Bike)
- 20 Push-ups
- 30 Air Squats
- 20 Sit-ups
Erläuterung: Start with a 400-meter run (or the cardio equivalent). Upon finishing the run/cardio, perform 20 Push-ups, then 30 Air Squats, and finally 20 Sit-ups. Once you complete the 20 Sit-ups, immediately start the second round with another 400-meter run. Complete all 4 rounds as quickly as possible while maintaining good form. Record your total time to complete all 4 rounds.
WOD-Bewegungsstandards:
- Run: Run the specified distance.
- Row (Calories) / Assault Bike (Calories): Complete the specified number of calories.
- Liegestütz: Beginnen Sie in einer Plank-Position mit den Händen unter den Schultern. Senken Sie den Brustkorb so weit ab, dass er den Boden berührt (oder etwas darüber), und halten Sie dabei eine gerade Linie vom Kopf zu den Fersen. Drücken Sie sich mit vollständig gestreckten Armen wieder in die Ausgangsposition zurück.
- Air Squat: Stand with feet shoulder-width apart. Hinge at the hips and bend your knees to squat down until your hip crease is below the top of your knee. Stand back up to full extension (hips and knees locked out).
- Sit-up: Lie on your back, usually with feet anchored or in a butterfly position. Touch the ground behind your head with your hands, then sit up and touch your toes or the ground in front of your feet.
Skalierungsoptionen für das WOD:
- Run / Cardio:
- Reduce the distance or calories.
- Substitute with another cardio machine or movement.
- Liegestütz:
- Machen Sie Liegestütze auf den Knien.
- Führen Sie Liegestütze in erhöhter Position durch (Hände auf einem Kasten oder einer Bank).
- Air Squat:
- Reduzieren Sie die Anzahl der Wiederholungen.
- Use a box or bench to squat onto (Box Squat).
- Sit-up:
- Reduzieren Sie die Anzahl der Wiederholungen.
- Perform Crunches.
Cool-down (10+ minutes)
- Perform extended static stretching focusing on major muscle groups used, especially legs, chest, shoulders, and core.
- Consider using a foam roller or lacrosse ball for muscle release.
Ergebnis: Your score for this WOD is the total time it takes you to complete all 4 rounds. If a time cap is set by your coach and you do not finish, your score is the number of reps completed at the time cap.
Enjoy your Sunday training! Remember to listen to your body and focus on quality of movement.