Datum: Tuesday, June 3, 2025
Thema: Engine & Endurance: Consistent Grind
Aufwärmen (12-15 Minuten)
- 5 Minuten leichtes Ausdauertraining (z. B. leichtes Joggen, Rudern oder Radfahren).
- Dynamisches Dehnen und Beweglichkeit:
- Arm & Leg Swings (forward/backward, 10 each limb)
- Torso Twists (10 per side)
- Spiderman-Lunges (5 pro Seite)
- Squat to Stand (5 reps, holding toes)
- Shoulder mobility with PVC pipe or band (e.g., Passthroughs, Dislocations).
- WOD Movement Specific Warm-up (2 rounds):
- 10 Luft Kniebeugen
- 5 Burpees
- 5 Box-Step-ups
- 5 light Dumbbell Front Squats
- 5 light Dumbbell Push Press
- 5 light Dumbbell Thrusters
Geschicklichkeit / Stärke (10 Minuten)
EMOM (Every Minute On the Minute) for 10 Minutes:
- Minute 1: 15-20 Wall Ball Shots (Men: 20 lbs / 9 kg, Women: 14 lbs / 6 kg to standard target)
- Minute 2: 15-20 AbMat Sit-ups
(Focus on consistency and moving quickly. If you complete the reps before the minute, use the remaining time to rest before the next minute starts.)
Workout des Tages (WOD)
Format: AMRAP (As Many Rounds As Possible) in 20 Minutes
The Workout: “The Engine Builder”
Complete as many rounds and repetitions as possible in 20 minutes of:
- 15/12 Calories on Rower (Männer/Frauen)
- 12 Dumbbell Thrusters (Men: 2x 35 lbs / 15 kg DBs, Women: 2x 25 lbs / 10 kg DBs)
- 9 Burpee Box Jump Overs (Men: 24 inch / 60 cm box, Women: 20 inch / 50 cm box)
WOD-Bewegungsstandards:
- Rower Kalorien: Beginnen Sie mit angeschnallten Füßen. Ziehen Sie mit den Beinen, dann mit den Hüften, dann mit den Armen. Steuern Sie den Griff zurück in die Ausgangsposition. Sammeln Sie die angegebene Anzahl von Kalorien.
- Dumbbell Thrusters: Start with dumbbells in the front rack position (shoulders). Descend into a squat until the hip crease is below the top of the knees. Explode up from the squat, driving the dumbbells overhead until arms are fully extended. The movement must be fluid from squat to overhead.
- Burpee Box Jump Overs: Begin standing. Drop to the ground with chest and thighs touching the floor. Push up, jump or step feet forward, and jump onto the box, landing with both feet. You do not need to stand up on top of the box. Jump or step over the box to the other side. You can face the box or move laterally.
Skalierungsoptionen für das WOD:
- Rower Kalorien:
- Reduce calories (e.g., 12/10 Cals, or 10/8 Cals).
- Substitute with a 200-meter Run.
- Dumbbell Thrusters:
- Reduce dumbbell weight (e.g., Men: 2x 25/20 lbs; Women: 2x 15/10 lbs).
- Reduce repetitions (e.g., 9 or 7 reps).
- Substitute with Wall Ball Shots (14/10 lbs, 12-15 reps).
- Burpee Box Jump Overs:
- Verringern Sie die Kastenhöhe (z. B. Männer: 20/16 Zoll; Frauen: 16/12 Zoll).
- Perform Burpee Box Step Overs (step up and over the box).
- Perform Burpees (without the jump over).
- Reduzieren Sie die Wiederholungen (z. B. 7 oder 5 Wiederholungen).
Abkühlung (8-10 Minuten)
- Führen Sie statische Dehnungen mit Schwerpunkt auf:
- Quads (Kneeling quad stretch)
- Hip Flexors (Low lunge stretch)
- Shoulders (Overhead triceps stretch, Pec stretch in doorway)
- Oberschenkelmuskulatur (sitzende Vorwärtsbeuge)
- Lats (Lat stretch, using a rig or bench)
Ergebnis: Your score for this WOD is the total number of rounds and repetitions completed within the 20-minute time cap. (e.g., 4 Rounds + 15 Cals + 10 DB Thrusters).
Push your pace and maintain consistent movement in “The Engine Builder”!