Date: Friday, May 30, 2025
Tema: Power, Press & Precision
Warm-up (10-12 minutes)
- 3-4 minutes of light cardio (e.g., Row, Bike, or light Jog)
- Estiramientos dinámicos y movilidad:
- Gato-vaca (10 repeticiones)
- Spiderman Lunges (5 per side)
- Walking Knee Hugs (5 per leg)
- Shoulder Passthroughs with PVC (10 reps)
- Wrist mobility drills (circles, flexion/extension)
- Movement Specific Warm-up (2-3 rounds):
- 5 Strict Push-ups (for HSPU prep)
- 5 Jump Squats
- 5 Empty Barbell RDLs
- 5 Empty Barbell Hang Power Cleans
Skill / Strength (15 minutes)
Power Clean Technique & Handstand Push-up Progression
- Power Clean Drills (8 minutes): Focus on form and building to a working weight.
- 5 Deadlifts (empty bar)
- 5 Shrugs (empty bar)
- 5 Hang Power Cleans (empty bar)
- Then, perform 3-4 sets of 3-5 Power Cleans, gradually increasing weight to your WOD working weight. Focus on a strong hip drive and active elbows under the bar.
- Handstand Push-up (HSPU) Progression (7 minutes):
- Practice Kipping/Strict HSPU on the wall.
- Scaling options practice:
- Box Pike Push-ups (5-8 reps, feet on box, hands on floor)
- Pike Push-ups (5-8 reps, feet on floor, hands on floor)
- Elevated Push-ups (hands on box/bench)
Entrenamiento del día (WOD)
Formato: AMRAP (tantas rondas como sea posible) en 15 minutos
The Workout: “The Clean & Invert”
Completar tantas rondas y repeticiones como sea posible en 15 minutos de:
- 7 Power Cleans (Men: 135 lbs / 61 kg, Women: 95 lbs / 43 kg)
- 10 Handstand Push-ups (HSPU)
- 30 Double Unders
Explicación: At the call of 3-2-1-GO, begin with 7 Power Cleans. Once complete, move immediately to 10 Handstand Push-ups. After the HSPU, perform 30 Double Unders. This completes 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., 3 Rounds + 7 Power Cleans + 5 HSPU).
Estándares de Movimiento WOD:
- Power Clean: The barbell starts on the floor. In one fluid motion, lift the barbell and move it to the front rack position (shoulders, not chest, supporting the bar) with elbows clearly in front of the bar. The hips must descend below the knees (squat clean) or only slightly (power clean), but must lock out fully at the top with knees and hips extended.
- Flexiones de manos (HSPU): Start in a handstand position against a wall (or freestanding for advanced athletes). Descend until the top of your head touches the floor (or an abmat/plate for Rx). Press back up to full lockout with arms fully extended and body in a straight line. Kipping is allowed.
- Doble bajo: The jump rope must pass under the feet twice for every single jump.
Opciones de escalado para el WOD:
- Power Cleans:
- Reduce weight (e.g., Men: 115/95/75 lbs; Women: 75/65/55 lbs or less).
- Perform Hang Power Cleans (bar starts from above the knee).
- Substitute with Dumbbell Power Cleans (e.g., 2x 35/25 lbs dumbbells).
- Handstand Push-ups (HSPU):
- Box Handstand Push-ups (feet on a box, hands on floor, head to floor).
- Pike Push-ups (feet on floor, hands on floor, head to floor).
- Elevated Push-ups (hands on dumbbells or plates to increase range of motion).
- Regular Push-ups (on knees if needed).
- Shoulder Press (with light dumbbells/barbell) (10-15 reps).
- Double Unders:
- Reduce repetitions (e.g., 20 or 15 Double Unders).
- Substitute with 2-3x Single Unders (e.g., 60-90 Single Unders).
- Substitute with Plate Hops (jumping over a plate, 30-40 reps).
Cool-down (5-8 minutes)
- Realizar estiramientos estáticos centrándose en:
- Shoulders (e.g., Shoulder stretch against a rig/wall)
- Muñecas (Estiramientos de flexión/extensión de la muñeca)
- Hamstrings (Seated forward fold or standing hamstring stretch)
- Calves (Calf stretch against a wall)
- Lats (Lat stretch on a bar or bench)
Puntuación: Your score for this WOD is the total number of rounds and repetitions completed within the 15-minute time cap. (e.g., 3 Rounds + 7 Power Cleans + 5 HSPU).
Push your limits and focus on efficient transitions in “The Clean & Invert”!