Date: May 9, 2025
Tema: Short, Intense Metcon with Skill Practice
Calentamiento (10-15 minutos)
- 5 minutos of light cardio (e.g., Rowing, Assault Bike, or Jogging in place)
- 3 Rounds of:
- 10 PVC Pass Throughs (or Dislocates)
- 10 sentadillas al aire
- 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.
Entrenamiento del día (WOD)
Formato: AMRAP (As Many Rounds As Possible) in 12 minutes
El entrenamiento:
- 7 Thrusters (95 lbs / 65 lbs)
- 9 Pull-ups
- 12 Burpees
Explicación: 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.
Estándares de Movimiento WOD:
- Propulsor: Empieza con la barra en la posición frontal (apoyada sobre los hombros). Ponte en cuclillas hasta que el pliegue de la cadera esté por debajo de la parte superior de la rodilla. Levántate con fuerza, llevando la barra hacia arriba en un movimiento fluido, terminando con la barra bloqueada por encima de la cabeza, las caderas y las rodillas completamente extendidas.
- Levántate: Cuélgate de la barra de dominadas con un agarre por encima de la mano. Tire hacia arriba hasta que la barbilla pase claramente por encima del plano horizontal de la barra. Extiende los brazos completamente hacia abajo.
- 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.
Opciones de escalado para el WOD:
- Propulsor:
- Reduce the weight (e.g., 75 lbs / 55 lbs or lighter).
- Use a PVC pipe or an empty barbell to focus on form.
- Utiliza mancuernas o kettlebells para los thrusters con mancuernas/kettlebells.
- Levántate:
- Flexiones con banda (utilice una banda de resistencia como ayuda).
- Jumping Pull-ups (jump to get your chin over the bar, control the descent).
- Ring Rows (adjust the ring height to make it easier or harder).
- 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.
Enfriamiento (5-10 minutos)
- Realizar estiramientos estáticos centrándose en:
- Lats/Shoulders (e.g., Hang from the pull-up bar, overhead triceps stretch)
- Quads/Hamstrings (e.g., Quad stretch, hamstring stretch)
- Chest (e.g., Doorway stretch)
- Forearms (especially after thrusters/pull-ups)
Puntuación: 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.