Date: Wednesday, May 21, 2025
Tema: Grinding Metcon – Varied Skills For Time
Calentamiento (10-15 minutos)
- 5 minutos de cardio ligero (por ejemplo, Rower, Air Bike o Jogging ligero)
- Estiramientos dinámicos y movilidad:
- Jumping Jacks (20 repeticiones)
- Sentadillas al aire (10 repeticiones)
- Filas con anillas (10 repeticiones, centrándose en la mecánica de tracción)
- Flexiones a Perro Boca Abajo (8 repeticiones)
- Estocadas por encima de la cabeza con un tubo de PVC o un palo ligero (5 en cada pierna, centradas en la movilidad de los hombros)
Habilidad / Fuerza (15-20 minutos)
Overhead Squat & Ring Dip Practice
- Overhead Squat Mobility: Spend time on ankle, hip, and shoulder mobility to achieve a strong Overhead Squat position. Use a PVC pipe or empty barbell. Practice overhead squats with a pause at the bottom.
- Overhead Squat Technique: Perform a few sets of 3-5 reps of Overhead Squats with a very light barbell, focusing on stability and form before the WOD.
- Ring Dip Progressions: Practice Ring Dips. If you struggle, work on controlled negative dips, banded dips, or box dips to build strength. If proficient, practice a few strict or kipping dips.
Entrenamiento del día (WOD)
Formato: For Time (with a 20-minute time cap)
The Workout: “Mid-Week Mixer”
Completa lo siguiente por tiempo:
- 500 meter Row
- 30 Overhead Squats (Suggested Weight: 75 lbs for men / 55 lbs for women)
- 20 Ring Dips
- 400 meter Run
- 20 Ring Dips
- 30 Overhead Squats
- 500 meter Row
Explicación: Start by rowing 500 meters. Once finished, move to the barbell for 30 Overhead Squats. After the squats, perform 20 Ring Dips. Then, immediately go for a 400-meter run. After the run, perform another 20 Ring Dips, followed by 30 Overhead Squats. Finish the workout with another 500-meter row. Your score is the total time it takes to complete all the prescribed work. There is a 20-minute time cap for this WOD.
Estándares de Movimiento WOD:
- Fila: Reme la distancia especificada en el Concept2 Rower.
- Overhead Squat: Start with the barbell in the overhead position (arms locked out, active shoulders). Squat down until your hip crease is clearly below the top of your knee. Stand to full extension with the barbell still overhead.
- Ring Dip: Start with arms extended and locked out on the rings. Lower your body until your shoulders are below your elbows. Push back up to full extension.
- Corre: Recorre la distancia especificada.
Opciones de escalado para el WOD:
- Row / Run:
- Reduce the distance (e.g., 300m Row, 200m Run).
- Substitute Row with 25/20 Calorie Assault Bike.
- Overhead Squat:
- Reduce the weight (e.g., PVC pipe, empty barbell, or dumbbells).
- Perform Front Squats or Back Squats if overhead mobility is a major limitation.
- Reduzca el número de repeticiones.
- Ring Dip:
- Banded Ring Dips (use a resistance band for assistance).
- Box Dips (perform dips with hands on a box or bench).
- Push-ups (on the floor or elevated).
- Reduzca el número de repeticiones.
Enfriamiento (5-10 minutos)
- Realizar estiramientos estáticos centrándose en:
- Shoulders and Triceps (e.g., Overhead stretch, triceps stretch)
- Hips and Hamstrings (e.g., Pigeon pose, seated hamstring stretch)
- Calves (e.g., Wall calf stretch)
- Parte baja de la espalda (por ejemplo, postura del niño)
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 20-minute time cap, your score is “20:00 + (remaining reps)”. For example, if you finish the second 30 OHS but have 100m left on the final row, your score would be “20:00 + 100m”.
Have a challenging and rewarding workout on Wednesday! Remember to prioritize good form, especially in the Overhead Squats.