Date : Friday, May 23, 2025
Thème : Heavy Lift & Power Endurance
Échauffement (10-15 minutes)
- 5 minutes de cardio léger (par exemple, rameur, vélo d'appartement ou jogging léger)
- Étirements dynamiques et mobilité :
- Good Mornings en PVC (10 répétitions, en se concentrant sur la charnière des hanches)
- Étirement de l'homme-araignée (5 de chaque côté)
- Étirement sur le divan (1 minute de chaque côté)
- Levées de terre avec haltères vides (5 à 7 répétitions, en se concentrant sur la forme)
- Box Step-ups (10 répétitions)
Strength (15-20 minutes)
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.
- Suggested progression:
- 5 reps @ light weight
- 5 reps @ moderate weight
- 3 reps @ slightly heavier weight
- 3 reps @ WOD weight (or slightly heavier, aiming for 70-75% of your 1RM for the WOD)
- Rest 2-3 minutes between sets.
Entraînement du jour (WOD)
Format : For Time (with a 18-minute time cap)
The Workout: “Friday Fury”
Complete the following for time:
- 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
Explication : 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.
Normes de mouvement 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): Hike the kettlebell back between your legs. Drive your hips powerfully forward to swing the kettlebell overhead, finishing with the kettlebell directly over your head, arms, hips, and knees fully extended.
Options d'échelonnement pour le WOD :
- Deadlift:
- Reduce the weight (e.g., 185/125 lbs, or dumbbells).
- Reduce the number of repetitions.
- Box Jump:
- Reduce the box height.
- Effectuer des montées et descentes de boîte (monter et descendre de la boîte).
- Reduce the number of repetitions.
- Kettlebell Swing :
- Réduire le poids de la kettlebell.
- Perform Russian Kettlebell Swings (to eye level).
- Reduce the number of repetitions.
Retour au calme (5-10 minutes)
- Effectuer des étirements statiques en se concentrant sur
- Hamstrings (e.g., Seated forward fold, pike stretch)
- Glutes (e.g., Pigeon pose, figure-four stretch)
- Lower Back (e.g., Child’s Pose, cat-cow stretch)
- Shoulders (e.g., Overhead stretch with a band)
Score : 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.