Datum: Friday, May 23, 2025
Thema: Heavy Lift & Power Endurance
Warming-up (10-15 minuten)
- 5 minuten lichte cardio (bijv. Rower, Air Bike of licht joggen)
- Dynamisch stretchen en mobiliteit:
- PVC Pipe Good Mornings (10 herhalingen, focus op heupscharnier)
- Spiderman stretch (5 aan elke kant)
- Couch Stretch (1 minuut aan elke kant)
- Deadliften met lege barbell (5-7 herhalingen, let op de vorm)
- Box Step-ups (10 herhalingen)
Kracht (15-20 minuten)
Deadlift – Build to a Working Weight
- Perform sets of Deadlifts, gradually increasing the weight to find a challenging but manageable weight for the WOD.
- Focus on perfect form: flat back, engaging hamstrings and glutes, pushing the floor away.
- Voorgestelde progressie:
- 5 herhalingen @ licht gewicht
- 5 herhalingen @ gemiddeld gewicht
- 3 reps @ slightly heavier weight
- 3 reps @ WOD weight (or slightly heavier, aiming for 70-75% of your 1RM for the WOD)
- Rust 2-3 minuten tussen de sets.
Workout van de dag (WOD)
Formaat: For Time (with a 18-minute time cap)
The Workout: “Friday Fury”
Vul het volgende in voor de tijd:
- 21 Deadlifts (Suggested Weight: 225 lbs for men / 155 lbs for women)
- 21 Box Jumps (24 inches for men / 20 inches for women)
- 21 Kettlebell Swings (Suggested: 53 lbs for men / 35 lbs for women – American Swing)
- 15 Deadlifts
- 15 Box Jumps
- 15 Kettlebell Swings
- 9 Deadlifts
- 9 Box Jumps
- 9 Kettlebell Swings
Uitleg: Start with 21 Deadlifts at the suggested weight. Immediately move to 21 Box Jumps, then 21 Kettlebell Swings. Once complete, you’ve finished the first round. Then, perform 15 reps of each movement, followed by 9 reps of each movement. Your score is the total time it takes to complete all the prescribed work. There is an 18-minute time cap for this WOD.
WOD Bewegingsnormen:
- Deadlift: Barbell starts on the floor. With a flat back, lift the bar until hips and knees are fully extended and shoulders are slightly behind the bar. Lower the bar with control back to the floor. No bouncing allowed.
- Bokssprong: Jump onto the box with both feet landing on the top. Stand to full extension on the box (hips and knees open). Step or jump down.
- Kettlebell Swing (American Swing): Hef de kettlebell terug tussen je benen. Duw je heupen krachtig naar voren om de kettlebell boven je hoofd te zwaaien en eindig met de kettlebell recht boven je hoofd, armen, heupen en knieën volledig gestrekt.
Schaalopties voor de WOD:
- Deadlift:
- Reduce the weight (e.g., 185/125 lbs, or dumbbells).
- Verminder het aantal herhalingen.
- Bokssprong:
- Verlaag de boxhoogte.
- Voer Box Step-ups uit (stap op en van de box).
- Verminder het aantal herhalingen.
- Kettlebell zwaaien:
- Verminder het gewicht van de kettlebell.
- Perform Russian Kettlebell Swings (to eye level).
- Verminder het aantal herhalingen.
Afkoeling (5-10 minuten)
- Voer statische stretches uit met de nadruk op:
- Hamstrings (bijv. Voorwaartse vouw in zit, snoekstrek)
- Bilspieren (bijv. Duifhouding, figuur-vier stretch)
- Onderrug (bijv. Child's Pose, kat-koe stretch)
- Shoulders (e.g., Overhead stretch with a band)
Scoren: Your score for this WOD is the total time it takes you to complete all the prescribed work. If you do not complete the workout within the 18-minute time cap, your score is “18:00 + (remaining reps)”. For example, if you finish the 15-rep round but only 5 Deadlifts in the 9-rep round, your score would be “18:00 + 5 DL”.
Have a strong finish to your week with “Friday Fury”! Remember to maintain excellent deadlift form throughout.