Data: May 9, 2025
Tema: Short, Intense Metcon with Skill Practice
Riscaldamento (10-15 minuti)
- 5 minuti of light cardio (e.g., Rowing, Assault Bike, or Jogging in place)
- 3 Rounds of:
- 10 PVC Pass Throughs (or Dislocates)
- 10 Squat ad aria compressa
- 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.
Allenamento del giorno (WOD)
Formato: AMRAP (As Many Rounds As Possible) in 12 minutes
L'allenamento:
- 7 Thrusters (95 lbs / 65 lbs)
- 9 trazioni
- 12 Burpees
Spiegazione: 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:
- Propulsore: Iniziare con il bilanciere in posizione frontale (appoggiato sulle spalle). Accovacciarsi fino a quando la piega dell'anca si trova sotto la parte superiore del ginocchio. Alzarsi con forza, spingendo il bilanciere in alto con un movimento fluido e terminando con il bilanciere bloccato in alto, con le anche e le ginocchia completamente estese.
- Trazioni: Appendersi alla sbarra per le trazioni con una presa overhand. Tirarsi su finché il mento non supera chiaramente il piano orizzontale della sbarra. Estendere completamente le braccia alla base.
- 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.
Opzioni di scala per il WOD:
- Propulsore:
- Reduce the weight (e.g., 75 lbs / 55 lbs or lighter).
- Use a PVC pipe or an empty barbell to focus on form.
- Utilizzare manubri o kettlebell per le spinte con manubri/kettlebell.
- Trazioni:
- Pull-up con banda (usare una banda di resistenza per aiutarsi).
- Pull-up con salto (saltare per portare il mento sopra la sbarra, controllare la discesa).
- File ad anello (regolare l'altezza dell'anello per renderlo più facile o più difficile).
- 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.
Raffreddamento (5-10 minuti)
- Eseguire stiramenti statici concentrandosi su:
- Lats/Shoulders (e.g., Hang from the pull-up bar, overhead triceps stretch)
- Quads/Hamstrings (e.g., Quad stretch, hamstring stretch)
- Petto (ad esempio, tratto della porta)
- Forearms (especially after thrusters/pull-ups)
Punteggio: 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.