Date: Sunday, May 18, 2025
Tema: Strength and Longer Conditioning
Calentamiento (10-15 minutos)
- 5 minutos of light cardio (e.g., Rower, Ski Erg, or light jog)
- Estiramientos dinámicos y movilidad:
- Air Squats (10 reps)
- Walking Lunges (10 each leg)
- Thoracic Spine Rotations (10 each side)
- Banded Shoulder Distraction (1 minute each arm)
- Couch Stretch (1 minute each leg)
Strength (15-20 minutes)
Back Squat
- Perform 5 sets of 5 repetitions of the Back Squat.
- Focus on controlled movement and good depth.
- Increase the weight each set, working towards a challenging but stable weight for your final set.
- Rest 2-3 minutes between sets.
Entrenamiento del día (WOD)
Formato: Por Tiempo
El entrenamiento:
Complete 4 Rounds for Time of:
- 400 meter Run (or 500 meter Row / 20/15 Calorie Assault Bike)
- 20 Push-ups
- 30 Air Squats
- 20 Sit-ups
Explicación: Start with a 400-meter run (or the cardio equivalent). Upon finishing the run/cardio, perform 20 Push-ups, then 30 Air Squats, and finally 20 Sit-ups. Once you complete the 20 Sit-ups, immediately start the second round with another 400-meter run. Complete all 4 rounds as quickly as possible while maintaining good form. Record your total time to complete all 4 rounds.
Estándares de Movimiento WOD:
- Run: Run the specified distance.
- Row (Calories) / Assault Bike (Calories): Complete the specified number of calories.
- Push-up: Start in a plank position with hands under shoulders. Lower your chest to touch the floor (or slightly above) while maintaining a straight line from head to heels. Push back up to the starting plank position with arms fully extended.
- Air Squat: Stand with feet shoulder-width apart. Hinge at the hips and bend your knees to squat down until your hip crease is below the top of your knee. Stand back up to full extension (hips and knees locked out).
- Sit-up: Lie on your back, usually with feet anchored or in a butterfly position. Touch the ground behind your head with your hands, then sit up and touch your toes or the ground in front of your feet.
Opciones de escalado para el WOD:
- Run / Cardio:
- Reduce the distance or calories.
- Substitute with another cardio machine or movement.
- Push-up:
- Perform push-ups on your knees.
- Perform elevated push-ups (hands on a box or bench).
- Air Squat:
- Reduce the number of repetitions.
- Use a box or bench to squat onto (Box Squat).
- Sit-up:
- Reduce the number of repetitions.
- Perform Crunches.
Cool-down (10+ minutes)
- Perform extended static stretching focusing on major muscle groups used, especially legs, chest, shoulders, and core.
- Consider using a foam roller or lacrosse ball for muscle release.
Puntuación: Your score for this WOD is the total time it takes you to complete all 4 rounds. If a time cap is set by your coach and you do not finish, your score is the number of reps completed at the time cap.
Enjoy your Sunday training! Remember to listen to your body and focus on quality of movement.