Datum: May 9, 2025
Thema: Short, Intense Metcon with Skill Practice
Aufwärmen (10-15 Minuten)
- 5 Minuten of light cardio (e.g., Rowing, Assault Bike, or Jogging in place)
- 3 Rounds of:
- 10 PVC Pass Throughs (or Dislocates)
- 10 Luft Kniebeugen
- 10 Push-ups to Downward Dog
- 10 segundos (each side) Couch Stretch (using a wall or rig)
Skill Practice (10-15 minutes)
Double Under Progression
- Spend time practicing double unders (the jump rope passes under your feet twice per jump).
- Focus on finding a consistent rhythm and keeping your body tall.
- Beginner Scaling: Practice single unders, practice double-under attempts (trying for just one or two), or practice bouncing on the balls of your feet with good timing.
Workout des Tages (WOD)
Format: AMRAP (As Many Rounds As Possible) in 12 minutes
Das Workout:
- 7 Thrusters (95 lbs / 65 lbs)
- 9 Klimmzüge
- 12 Burpees
Erläuterung: Perform 7 Thrusters, then 9 Pull-ups, then 12 Burpees. Once you finish the 12 Burpees, start the round again from the 7 Thrusters. Continue cycling through these three movements, completing as many full rounds and repetitions as possible within the 12-minute time cap.
WOD-Bewegungsstandards:
- Triebwerk: Beginnen Sie mit der Langhantel in der vorderen Ablageposition (auf den Schultern ruhend). Gehen Sie in die Hocke, bis sich Ihre Hüftbeuge unterhalb der Oberkante Ihres Knies befindet. Stehen Sie kraftvoll auf und führen Sie die Langhantel in einer fließenden Bewegung über den Kopf.
- Klimmzug: Hang from the pull-up bar with an overhand grip. Pull yourself up until your chin clearly passes above the horizontal plane of the bar. Extend your arms fully at the bottom.
- Burpee: Begin in a standing position. Move to the ground, touching your chest and thighs to the floor. Stand back up, jumping and clapping your hands overhead while your feet leave the ground.
Skalierungsoptionen für das WOD:
- Triebwerk:
- Reduce the weight (e.g., 75 lbs / 55 lbs or lighter).
- Use a PVC pipe or an empty barbell to focus on form.
- Verwenden Sie Kurzhanteln oder Kettlebells für Kurzhantel/Kettlebell Thrusters.
- Klimmzug:
- Klimmzüge mit Band (verwenden Sie ein Widerstandsband zur Unterstützung).
- Springende Klimmzüge (springen, um das Kinn über die Stange zu bringen, den Abstieg kontrollieren).
- Ring Rows (passen Sie die Ringhöhe an, um es leichter oder schwieriger zu machen).
- Bodyweight Rows (using a lower bar on a rig or a TRX system).
- Burpee:
- Step back and step forward instead of jumping your feet back and forward.
- Omit the chest-to-ground portion, doing a plank push-up instead.
- Omit the jump and clap at the top.
Abkühlung (5-10 Minuten)
- Führen Sie statische Dehnungen mit Schwerpunkt auf:
- Lats/Shoulders (e.g., Hang from the pull-up bar, overhead triceps stretch)
- Quads/Hamstrings (e.g., Quad stretch, hamstring stretch)
- Brustkorb (z. B. Doorway Stretch)
- Forearms (especially after thrusters/pull-ups)
Ergebnis: Your score for this WOD is the total number of rounds and repetitions completed within the 12-minute time limit. For example, if you completed 5 full rounds and then finished the 7 thrusters and 5 pull-ups in the 6th round, your score would be “5 Rounds + 12 Reps”.
Enjoy the WOD! Remember to prioritize proper form over speed.