Date: May 9, 2025
Theme: Short, Intense Metcon with Skill Practice
Warm-up (10-15 minutes)
- 5 minutes of light cardio (e.g., Rowing, Assault Bike, or Jogging in place)
- 3 Rounds of:
- 10 PVC Pass Throughs (or Dislocates)
- 10 Air Squats
- 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.
Workout of the Day (WOD)
Format: AMRAP (As Many Rounds As Possible) in 12 minutes
The Workout:
- 7 Thrusters (95 lbs / 65 lbs)
- 9 Pull-ups
- 12 Burpees
Explanation: 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.
WOD Movement Standards:
- Thruster: Start with the barbell in the front rack position (resting on your shoulders). Squat down until your hip crease is below the top of your knee. Stand up forcefully, driving the barbell overhead in one fluid movement, finishing with the barbell locked out overhead, hips and knees fully extended.
- Pull-up: Hang from the pull-up bar with an overhand grip. Pull yourself up until your chin clearly passes above the horizontal plane of the bar. Extend your arms fully at the bottom.
- 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.
Scaling Options for the WOD:
- Thruster:
- Reduce the weight (e.g., 75 lbs / 55 lbs or lighter).
- Use a PVC pipe or an empty barbell to focus on form.
- Use dumbbells or kettlebells for dumbbell/kettlebell thrusters.
- Pull-up:
- Banded Pull-ups (use a resistance band to assist).
- 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.
Cool-down (5-10 minutes)
- Perform static stretches focusing on:
- 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)
Score: 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.