Datum: Sunday, June 1, 2025
Thema: June Journey: Endurance & Stamina
Aufwärmen (10-15 Minuten)
- 5 Minuten leichtes Ausdauertraining (z. B. leichtes Joggen, Rudern oder Radfahren).
- Dynamisches Dehnen und Beweglichkeit:
- Armkreisen (vorwärts und rückwärts, 10 in jede Richtung)
- Leg Swings (forward/backward & side-to-side, 10 each leg/direction)
- Spiderman Lunges mit Thoraxdrehung (5 pro Seite)
- Katze-Kuh (10 Wiederholungen)
- Leichte PVC-Durchführungen (10 Wiederholungen)
- Bewegungsspezifisches Aufwärmen (2 Runden):
- 10 Luft Kniebeugen
- 5 Wall Ball Shots (leichter Ball)
- 5 Box-Step-ups
- 5 hängende Kniebeugen
- 5 alternierende Kurzhantel-Snatches (leichte Kurzhantel)
- 5 Burpees
Workout des Tages (WOD)
Format: For Time (Erledige alle Aufgaben so schnell wie möglich)
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 (Männer: 24 Zoll / 60 cm, Frauen: 20 Zoll / 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)
Zeitobergrenze: 35-40 minutes (Adjust based on athlete level)
WOD-Bewegungsstandards:
- 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-Sprünge: 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.
Skalierungsoptionen für das 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-Sprünge:
- Verringern Sie die Kastenhöhe (z. B. Männer: 20/16 Zoll; Frauen: 16/12 Zoll).
- 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).
- Reduzieren Sie die Wiederholungen (z. B. 15 oder 10 Wiederholungen).
- 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.
Abkühlung (8-10 Minuten)
- Führen Sie statische Dehnungen mit Schwerpunkt auf:
- Oberschenkelmuskulatur (Dehnung der Oberschenkelmuskulatur im Sitzen oder Stehen)
- Quads (Kneeling quad stretch)
- Shoulders (Shoulder mobility with PVC or band)
- Lats (Latzug, mit einer Stange oder Bank)
- Hips (Pigeon pose, figure-four stretch)
- Spine (Child’s pose)
Ergebnis: 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!