Date: Friday, May 23, 2025
Tema: Heavy Lift & Power Endurance
Calentamiento (10-15 minutos)
- 5 minutos de cardio ligero (por ejemplo, Rower, Air Bike o Jogging ligero)
- Estiramientos dinámicos y movilidad:
- Tubo de PVC Buenos Días (10 repeticiones, centrarse en la bisagra de la cadera)
- Estiramiento Spiderman (5 cada lado)
- Estiramiento en camilla (1 minuto cada lado)
- Peso muerto con barra vacía (5-7 repeticiones, concentrarse en la forma)
- Box Step-ups (10 repeticiones)
Fuerza (15-20 minutos)
Deadlift – Build to a Working Weight
- Perform sets of Deadlifts, gradually increasing the weight to find a challenging but manageable weight for the WOD.
- Focus on perfect form: flat back, engaging hamstrings and glutes, pushing the floor away.
- Progresión sugerida:
- 5 repeticiones con poco peso
- 5 repeticiones con peso moderado
- 3 reps @ slightly heavier weight
- 3 reps @ WOD weight (or slightly heavier, aiming for 70-75% of your 1RM for the WOD)
- Descansa 2-3 minutos entre series.
Entrenamiento del día (WOD)
Formato: For Time (with a 18-minute time cap)
The Workout: “Friday Fury”
Completa lo siguiente por tiempo:
- 21 Deadlifts (Suggested Weight: 225 lbs for men / 155 lbs for women)
- 21 Box Jumps (24 inches for men / 20 inches for women)
- 21 Kettlebell Swings (Suggested: 53 lbs for men / 35 lbs for women – American Swing)
- 15 Deadlifts
- 15 Box Jumps
- 15 Kettlebell Swings
- 9 Deadlifts
- 9 Box Jumps
- 9 Kettlebell Swings
Explicación: Start with 21 Deadlifts at the suggested weight. Immediately move to 21 Box Jumps, then 21 Kettlebell Swings. Once complete, you’ve finished the first round. Then, perform 15 reps of each movement, followed by 9 reps of each movement. Your score is the total time it takes to complete all the prescribed work. There is an 18-minute time cap for this WOD.
Estándares de Movimiento WOD:
- Deadlift: Barbell starts on the floor. With a flat back, lift the bar until hips and knees are fully extended and shoulders are slightly behind the bar. Lower the bar with control back to the floor. No bouncing allowed.
- Box Jump: Jump onto the box with both feet landing on the top. Stand to full extension on the box (hips and knees open). Step or jump down.
- Kettlebell Swing (American Swing): Vuelve a levantar la kettlebell entre las piernas. Impulsa tus caderas con fuerza hacia delante para balancear la kettlebell por encima de tu cabeza, terminando con la kettlebell directamente por encima de tu cabeza, con los brazos, caderas y rodillas completamente extendidos.
Opciones de escalado para el WOD:
- Deadlift:
- Reduce the weight (e.g., 185/125 lbs, or dumbbells).
- Reduzca el número de repeticiones.
- Box Jump:
- Reduzca la altura de la caja.
- Realiza Box Step-ups (sube y baja de la caja).
- Reduzca el número de repeticiones.
- Kettlebell Swing:
- Reduce el peso de la kettlebell.
- Perform Russian Kettlebell Swings (to eye level).
- Reduzca el número de repeticiones.
Enfriamiento (5-10 minutos)
- Realizar estiramientos estáticos centrándose en:
- Isquiotibiales (p. ej., pliegue hacia delante sentado, estiramiento de la pica)
- Glúteos (p. ej., postura de la paloma, estiramiento de la figura en cuatro)
- Parte baja de la espalda (por ejemplo, postura del niño, estiramiento gato-va)
- Shoulders (e.g., Overhead stretch with a band)
Puntuación: Your score for this WOD is the total time it takes you to complete all the prescribed work. If you do not complete the workout within the 18-minute time cap, your score is “18:00 + (remaining reps)”. For example, if you finish the 15-rep round but only 5 Deadlifts in the 9-rep round, your score would be “18:00 + 5 DL”.
Have a strong finish to your week with “Friday Fury”! Remember to maintain excellent deadlift form throughout.