Date: May 12, 2025
Theme: Strength and Conditioning – Heavier Lift and Bodyweight
Warm-up (10-15 minutes)
- 5 minutes of light cardio (e.g., Rowing, Jumping Jacks, or Air Bike)
- Dynamic Stretching and Mobility:
- Cat-Cow (10 reps)
- Bird Dog (10 reps each side)
- Walking Lunges with Torso Twist (5 each side)
- Pec Stretch on wall or rig (30 seconds each side)
Strength / Skill (15-20 minutes)
Deadlift Progression
- Warm up your deadlift by performing sets of increasing weight, focusing on proper form (neutral spine, hinging at the hips, engaging the lats).
- 5 reps with empty barbell
- 5 reps at a light weight
- 3 reps at a moderate weight
- 3 reps at a challenging but manageable weight for the WOD
- Focus on maintaining a strong, flat back throughout the lift.
Workout of the Day (WOD)
Format: For Time
The Workout:
Complete 3 Rounds for Time of:
- 10 Deadlifts (Suggested Weight: 225 lbs for men / 155 lbs for women)
- 15 Box Jumps (24 inches for men / 20 inches for women)
- 10 Toes-to-Bar
Explanation: Perform 10 Deadlifts at the suggested weight, then immediately move to 15 Box Jumps, and finally 10 Toes-to-Bar. Once you finish the 10 Toes-to-Bar, start the second round with 10 Deadlifts again. Complete all three rounds as quickly as possible with good form. Record your total time to complete all 3 rounds.
WOD Movement Standards:
- Deadlift: Start with the barbell on the floor. With a flat back and engaged core, hinge at the hips and bend your knees to grip the bar. Stand up to full extension (hips and knees locked out, shoulders back), then lower the bar back to the floor with control. Touch-and-go or resetting each rep are both acceptable unless specified otherwise.
- Box Jump: Stand in front of the box. Jump up onto the box with both feet, landing securely. Stand up fully on the box (hips and knees extended). Step or jump back down to the starting position. Stepping up is an acceptable modification.
- Toes-to-Bar: Hang from the pull-up bar with an overhand grip. Bring your feet up to touch the bar between your hands. Control the descent back to a full hang.
Scaling Options for the WOD:
- Deadlift:
- Reduce the weight significantly to ensure you can maintain perfect form for all reps.
- Perform Romanian Deadlifts (RDLs) with dumbbells or a barbell, focusing on the hamstring and back hinge.
- Box Jump:
- Reduce the height of the box.
- Perform Step-ups onto the box instead of jumping (ensure full extension at the top).
- Toes-to-Bar:
- Knees-to-Elbows (bring your knees up towards your elbows while hanging).
- Hanging Knee Raises (bring your knees up towards your chest while hanging).
- V-ups or Sit-ups on the floor.
Cool-down (5-10 minutes)
- Perform static stretches focusing on:
- Hamstrings (e.g., Forward fold, Seated hamstring stretch)
- Lower Back (e.g., Child’s Pose, Lying spinal twist)
- Lats (e.g., Lat stretch on a bar or rig)
- Hip Flexors (e.g., Kneeling hip flexor stretch)
Score: Your score for this WOD is the total time it takes you to complete all 3 rounds. If you cannot complete the workout within a reasonable time cap set by your coach (e.g., 15-20 minutes), your score would be the number of reps completed.
Remember to listen to your body and prioritize safe, effective movement!