Datum: Sunday, May 18, 2025
Thema: Strength and Longer Conditioning
Warming-up (10-15 minuten)
- 5 minuten of light cardio (e.g., Rower, Ski Erg, or light jog)
- Dynamisch stretchen en mobiliteit:
- Air Squats (10 herhalingen)
- Walking Lunges (10 per been)
- Thoracale wervelkolom rotaties (10 aan elke kant)
- Schouderafleiding met band (1 minuut per arm)
- Couch Stretch (1 minuut per been)
Kracht (15-20 minuten)
Rug squat
- Perform 5 sets of 5 repetitions of the Back Squat.
- Focus on controlled movement and good depth.
- Increase the weight each set, working towards a challenging but stable weight for your final set.
- Rust 2-3 minuten tussen de sets.
Workout van de dag (WOD)
Formaat: Voor de tijd
De training:
Complete 4 Rounds for Time of:
- 400 meter Run (or 500 meter Row / 20/15 Calorie Assault Bike)
- 20 Push-ups
- 30 Air Squats
- 20 Sit-ups
Uitleg: Start with a 400-meter run (or the cardio equivalent). Upon finishing the run/cardio, perform 20 Push-ups, then 30 Air Squats, and finally 20 Sit-ups. Once you complete the 20 Sit-ups, immediately start the second round with another 400-meter run. Complete all 4 rounds as quickly as possible while maintaining good form. Record your total time to complete all 4 rounds.
WOD Bewegingsnormen:
- Rennen: Ren de opgegeven afstand.
- Roeien (calorieën) / fietsen (calorieën): Voltooi het opgegeven aantal calorieën.
- Opdrukken: Begin in een plankpositie met je handen onder je schouders. Laat je borst de grond raken (of iets daarboven) terwijl je een rechte lijn van hoofd naar hielen houdt. Duw terug omhoog naar de beginpositie op de plank met volledig gestrekte armen.
- Air Squat: Stand with feet shoulder-width apart. Hinge at the hips and bend your knees to squat down until your hip crease is below the top of your knee. Stand back up to full extension (hips and knees locked out).
- Sit-up: Lie on your back, usually with feet anchored or in a butterfly position. Touch the ground behind your head with your hands, then sit up and touch your toes or the ground in front of your feet.
Schaalopties voor de WOD:
- Hardlopen / Cardio:
- Reduce the distance or calories.
- Substitute with another cardio machine or movement.
- Opdrukken:
- Voer push-ups uit op je knieën.
- Voer verhoogde push-ups uit (handen op een doos of bankje).
- Air Squat:
- Verminder het aantal herhalingen.
- Use a box or bench to squat onto (Box Squat).
- Sit-up:
- Verminder het aantal herhalingen.
- Perform Crunches.
Afkoeling (10+ minuten)
- Perform extended static stretching focusing on major muscle groups used, especially legs, chest, shoulders, and core.
- Consider using a foam roller or lacrosse ball for muscle release.
Scoren: Your score for this WOD is the total time it takes you to complete all 4 rounds. If a time cap is set by your coach and you do not finish, your score is the number of reps completed at the time cap.
Enjoy your Sunday training! Remember to listen to your body and focus on quality of movement.