Datum: Thursday, May 29, 2025
Thema: Upside Down & All Around: Core, Shoulders & Cardio
Aufwärmen (10-15 Minuten)
- 5 Minuten leichtes Ausdauertraining (z. B. Rower, Air Bike oder leichtes Jogging)
- Dynamisches Dehnen und Beweglichkeit:
- Übungen zur Beweglichkeit des Handgelenks (Kreise, Dehnungen)
- Auskugeln der Schulter mit PVC-Rohr (10 Wiederholungen)
- Liegestütze am Schulterblatt (10 Wiederholungen)
- Wattwürmer mit Liegestütz (5 Wiederholungen)
- Kippschwingen am Reck (8-10 Wiederholungen)
- Hollow Rocks (10 reps) & Arch Holds (10-15 seconds)
Geschicklichkeit/Stärke (15-20 Minuten)
Handstand Push-up (HSPU) / Wall Walk Progression
- Spend time practicing the Handstand Push-up or its progressions. Focus on maintaining a strong hollow body position and control.
- HSPU Progressions:
- Pike Push-ups: Feet on a box or on the floor, push through shoulders. (8-10 reps)
- Box HSPU: Feet on a box, body more vertical. (5-8 reps)
- Kipping HSPU practice: If attempting full HSPU, work on the kip and control down.
- Strict HSPU practice: Focus on full range of motion.
- Wall Walk Practice:
- Practice walking feet up the wall, getting nose closer to the wall, and controlling the descent. (3-5 reps)
- Focus on keeping abs tight and arms locked out.
Workout des Tages (WOD)
Format: AMRAP (so viele Runden wie möglich) in 15 Minuten
The Workout: “The Inverter”
Führen Sie in 15 Minuten so viele Runden und Wiederholungen wie möglich durch:
- 5 Wall Walks
- 10 Toes-to-Bar
- 15/12 Calorie Row (15 calories for men / 12 calories for women)
Erläuterung: At the call of 3-2-1-GO, begin performing 5 Wall Walks. Once complete, move immediately to 10 Toes-to-Bar. After the Toes-to-Bar, complete 15/12 Calories on the Rower. This constitutes one round. Continue repeating this sequence for 15 minutes, accumulating as many full rounds and additional repetitions as possible. Your score will be the total number of rounds and reps completed (e.g., 4 Rounds + 5 Wall Walks + 7 Toes-to-Bar).
WOD-Bewegungsstandards:
- Wall Walk: Start lying on the floor, chest and thighs touching the ground. Push up to a plank position and walk your feet up the wall and hands back towards the wall until your chest and nose are touching the wall. Then, walk back out until your chest and thighs are touching the ground again.
- Toes-to-Bar: Start hanging from the pull-up bar with arms fully extended. Bring both feet up to touch the bar between your hands. Both feet must touch simultaneously.
- Rudern (Kalorien): Rudern Sie so lange, bis der Monitor die Ziel-Kalorienzahl anzeigt.
Skalierungsoptionen für das WOD:
- Wall Walks:
- Reduce range of motion (don’t have nose/chest touch wall).
- Bear Crawls (forward and back, 10 meters total).
- Pike Push-ups (10-15 reps, on floor or feet on box).
- Toes-to-Bar:
- Knees-to-Elbows (10-15 reps).
- Hanging Knee Raises (15-20 reps).
- V-ups or Sit-ups (15-20 reps).
- Rudern (Kalorien):
- Reduce the number of calories (e.g., 12/9 calories).
- Substitute with Air Bike calories (e.g., 15/12 calories) or 15 Burpees.
Abkühlung (5-10 Minuten)
- Führen Sie statische Dehnungen mit Schwerpunkt auf:
- Shoulders (e.g., Cross-body stretch, triceps stretch)
- Lats (e.g., Lat stretch on bar or bench)
- Hamstrings (e.g., Seated forward fold)
- Core/Spine (e.g., Cobra stretch, child’s pose)
Ergebnis: Die Punktzahl für dieses WOD ergibt sich aus der Gesamtzahl der Runden und Wiederholungen, die innerhalb der maximalen Zeit von 15 Minuten absolviert wurden.
Push your pace and focus on controlled movements in “The Inverter”!