Date : Monday, May 26, 2025 – Memorial Day
Thème : Hero WOD: “Guardian’s Grit”
In Honor of Memorial Day: Today’s workout, “Guardian’s Grit,” is performed in remembrance of the brave men and women who have made the ultimate sacrifice in service to their country. As you push through this challenge, remember their dedication and resilience.
Warm-up (15 minutes)
- 5 minutes of light cardio (e.g., Row, Run, or Air Bike)
- Étirements dynamiques et mobilité :
- Walking Lunges (10 par jambe)
- Étirement de l'homme-araignée (5 de chaque côté)
- Passages en PVC (10 répétitions)
- Squats aériens (10 répétitions)
- Pompes jusqu'au chien couché (8 répétitions)
- Empty Barbell Power Cleans (5 reps, focus on hip drive)
- Wall Ball Shots (5-7 reps with a light ball)
WOD Pre-P (10 minutes)
- Échauffement Power Clean : Gradually build to your working weight for the Power Cleans in the WOD. Perform a few sets of 3-5 reps, focusing on efficient movement.
- Handstand Push-up (HSPU) / Push-up Prep: Review and practice your chosen scaling option for the HSPU/Push-ups (e.g., pike push-ups, push-ups, abmat HSPU).
Entraînement du jour (WOD)
Format : Pour le temps
The Workout: “Guardian’s Grit”
- BUY-IN: 800 meter Run (or 1000m Row / 60/45 Calorie Assault Bike)
- THEN, 3 Rounds For Time of:
- 20 Wall Ball Shots (Suggested Weight: 20 lbs to 10ft target for men / 14 lbs to 9ft target for women)
- 15 Power Cleans (Suggested Weight: 135 lbs for men / 95 lbs for women)
- 10 Handstand Push-ups
- CASH-OUT: 800 meter Run (or 1000m Row / 60/45 Calorie Assault Bike)
Explication : Begin with an 800-meter run (or cardio equivalent). Upon finishing the run, immediately move into the 3 rounds. Complete 20 Wall Ball Shots, then 15 Power Cleans, then 10 Handstand Push-ups. Repeat this sequence for a total of 3 rounds. Once the 3 rounds are complete, finish the workout with another 800-meter run (or cardio equivalent). Your score is the total time it takes to complete all the prescribed work. This is a longer workout, so pace yourself.
Normes de mouvement WOD :
- Run: Run the specified distance.
- Row (Calories) / Assault Bike (Calories): Complete the specified number of calories.
- Coup de boule mural : Squat with the ball at chest level, throw the ball to hit the target. Catch and immediately descend into the next squat.
- Nettoyage en puissance : Barbell starts on the floor. Lift to the front rack position (hip crease above the knee), stand to full extension.
- Pompes en équilibre sur les mains (HSPU) : Start in a handstand (usually against a wall). Lower until head touches the ground (or abmat), then press back up to full extension. Kipping is generally allowed for Hero WODs unless strict is specified.
Options d'échelonnement pour le WOD :
- Run / Cardio:
- Reduce distance (e.g., 400m Run, 500m Row, 30/20 Calorie Assault Bike).
- Coup de boule mural :
- Reduce weight of the ball (e.g., 14/10 lbs).
- Reduce target height (e.g., 9ft/8ft).
- Reduce number of repetitions (e.g., 15 reps).
- Nettoyage en puissance :
- Réduire le poids de l'haltère (par exemple, 95/65 lbs ou moins).
- Effectuer des Power Cleans suspendus.
- Remplacer par des Power Cleans avec haltères.
- Reduce number of repetitions (e.g., 10 reps).
- Pompes en équilibre sur les mains (HSPU) :
- Pike Push-ups (feet on floor or on a box).
- Dumbbell Push Press.
- Standard Push-ups (e.g., 20 reps per round instead of 10 HSPU).
- Reduce number of repetitions (e.g., 5-7 reps).
Cool-down (10+ minutes)
- Perform extended static stretching, focusing on major muscle groups:
- Quads and Hamstrings (from running and squatting)
- Shoulders and Triceps (from pushing and overhead work)
- Back and Hips (from cleans)
- Foam roll as needed.
Score : Your score for this WOD is the total time it takes you to complete all the prescribed work. As this is a Hero WOD, there is typically no time cap, but your coach might set one if desired. If a time cap is in place and you do not finish, your score is the number of reps completed at the time cap (e.g., “TC + 2 Rounds + 10 Wall Balls”).
Push yourself through “Guardian’s Grit” and remember the significance of Memorial Day.