Date : May 13, 2025
Thème : EMOM – Pacing and Consistency
Échauffement (10-15 minutes)
- 5 minutes of light cardio (e.g., Assault Bike, Ski Erg, or light Jump Rope)
- Étirements dynamiques et mobilité :
- Mobilité des épaules (par exemple, tractions sur la bande, cercles avec les bras)
- Mobilité des hanches (par exemple, étirement de l'homme araignée, balancements des jambes)
- Torsions du torse (10 répétitions de chaque côté)
- Squat Therapy contre un mur ou une plate-forme (se concentrer sur la profondeur et la mobilité des chevilles)
Strength / Skill (10-15 minutes)
Kettlebell Swing & Wall Ball Practice
- Spend time warming up the Kettlebell Swing and Wall Ball Shot movements that will be in the WOD.
- Balançoires Kettlebell : Start with light kettlebells, focusing on the hip hinge and powerful hip drive. Practice both Russian (to eye level) and American (overhead) swings if unsure which will be in the WOD, or focus on the specified style.
- Tirs de balle au mur : Practice the squat depth and the coordinated movement of squatting and throwing the ball to the target. Focus on hitting the target consistently.
Entraînement du jour (WOD)
Format : EMOM (Every Minute On the Minute) for 16 minutes
L'entraînement :
- Procès-verbal 1 : 12 Kettlebell Swings (Suggested: 53 lbs for men / 35 lbs for women – adjust weight to finish in approx. 30-40 seconds)
- Procès-verbal 2 : 10 tirs de balle au mur (suggestion : 20 livres à 10 pieds pour les hommes / 14 livres à 9 pieds pour les femmes)
- Minute 3: 8 calorie Row or 8 Burpees
- Minute 4: Rest
Explication : At the start of Minute 1, perform 12 Kettlebell Swings. Rest for the remainder of that minute. At the start of Minute 2, perform 10 Wall Ball Shots. Rest for the remainder of that minute. At the start of Minute 3, perform 8 calories on the Rower OR 8 Burpees. Rest for the remainder of that minute. At the start of Minute 4, rest for the entire minute. This completes one cycle. Repeat this cycle four times for a total of 16 minutes (4 cycles x 4 minutes per cycle). Your goal is to complete the prescribed work within each minute, leaving some time to rest before the next minute begins. If you cannot complete the work in a minute, you cap that exercise and move on to the next.
Normes de mouvement WOD :
- Kettlebell Swing : Hike the kettlebell back between your legs while maintaining a flat back. Drive your hips forward forcefully to swing the kettlebell.
- Russian Swing: The kettlebell reaches eye level.
- American Swing: The kettlebell reaches overhead with arms, hips, and knees fully extended. (Check WOD description for which style is required).
- Coup de boule mural : Placez-vous face à un mur avec un ballon médicinal. Accroupissez-vous en plaçant le ballon au niveau de votre poitrine, le pli de la hanche en dessous de la partie supérieure du genou. Levez-vous avec force et lancez le ballon pour atteindre la cible sur le mur. Rattrapez le ballon et descendez directement dans le squat suivant.
- Rameur (calories) : Row for the specified number of calories, focusing on a strong leg drive and consistent pace.
- Burpee : Begin standing. 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.
Options d'échelonnement pour le WOD :
- Kettlebell Swing :
- Réduire le poids de la kettlebell.
- Perform Russian swings instead of American swings if overhead mobility is an issue.
- Coup de boule mural :
- Réduire le poids du ballon médicinal.
- Réduire la hauteur de la cible.
- Perform Air Squats with the medicine ball held at the chest.
- Rower:
- Réduire le nombre de calories.
- Substitute with other cardio (e.g., 10/8 Calorie Assault Bike).
- Burpee :
- Reduce the number of burpees.
- Perform step-ups or scale the burpee as described in the previous WOD.
Retour au calme (5-10 minutes)
- Effectuer des étirements statiques en se concentrant sur
- Shoulders and Chest (e.g., Pec stretch, overhead stretch)
- Hips and Quads (e.g., Quad stretch, pigeon pose)
- Hamstrings (e.g., Forward fold)
- Core
Score : Your score is the total number of successful rounds completed. If you miss completing the required reps in a minute, you get 0 reps for that minute, but you continue with the WOD structure (e.g., you still perform the rest minute or move to the next exercise in the cycle). The goal is consistency across all minutes.
Enjoy the EMOM challenge!