Datum: Sunday, June 1, 2025
Thema: June Journey: Endurance & Stamina
Warming-up (10-15 minuten)
- 5 minuten lichte cardio (bijv. licht joggen, roeien of fietsen).
- Dynamisch stretchen en mobiliteit:
- Arm Circles (forward & backward, 10 each direction)
- Leg Swings (forward/backward & side-to-side, 10 each leg/direction)
- Spiderman Lunges with Thoracic Twist (5 per side)
- Kat-Koe (10 reps)
- Light PVC Passthroughs (10 reps)
- Movement Specific Warm-up (2 rounds):
- 10 Air Squats
- 5 Wall Ball Shots (light ball)
- 5 Box Step-ups
- 5 Hanging Knee Raises
- 5 Alternating Dumbbell Snatches (light dumbbell)
- 5 Burpees
Workout van de dag (WOD)
Formaat: Voor tijd (voltooi alle taken zo snel mogelijk)
The Workout: “The Sunday Chipper”
Vul het volgende in voor de tijd:
- 1000-meter Row
- 50 Muurbal Schoten (Men: 20 lbs / 9 kg to 10 ft target, Women: 14 lbs / 6 kg to 9 ft target)
- 40 Box Jumps (Mannen: 24 inch / 60 cm, Vrouwen: 20 inch / 50 cm)
- 30 Toes-to-Bar (T2B)
- 20 Alternating Dumbbell Snatches (Men: 50 lbs / 22.5 kg, Women: 35 lbs / 15 kg)
- 10 Burpees over the Rower (or Burpees over the Box)
Tijdlimiet: 35-40 minutes (Adjust based on athlete level)
WOD Bewegingsnormen:
- Rij: Start with feet strapped in. Pull with legs, then hips, then arms. Control the handle back to the starting position. Complete the specified distance.
- Muurbal schoten: Start in a squat with the medicine ball in front of your chest. Squat below parallel, then explode up, throwing the ball to hit the target at the specified height. Catch the ball in a squat for the next repetition.
- Boxsprongen: Start with both feet on the ground. Jump onto the box with both feet. Stand up to full extension on top of the box (hips and knees fully open). Step or jump back down to the ground.
- Toes-to-Bar (T2B): Start from a dead hang on the pull-up bar (arms fully extended, feet behind the bar). Bring both feet up simultaneously to touch the bar between your hands.
- Alternating Dumbbell Snatches: Dumbbell starts on the ground. In one fluid motion, lift the dumbbell to an overhead position, with the arm fully extended, hip and knee fully extended. The dumbbell head does not need to touch the ground at the top. Alternate hands after each rep.
- Burpees over the Rower/Box: Start standing. Drop to the ground with chest and thighs touching the floor. Push up, jump feet forward, and jump over the rower (or box). You can jump or step over the rower/box. Both feet must touch the ground on the other side before the next rep.
Schaalopties voor de WOD:
- Rij:
- Reduce distance (e.g., 800m or 700m).
- Muurbal schoten:
- Reduce weight (e.g., Men: 14 lbs; Women: 10/6 lbs).
- Reduce target height (e.g., 9 ft for everyone, or a lower target).
- Reduce repetitions (e.g., 40 or 30 reps).
- Boxsprongen:
- Verklein de boxhoogte (bijv. Mannen: 20/16 inch; Vrouwen: 16/12 inch).
- Perform Box Step-ups (step onto and off the box) instead of jumping.
- Reduce repetitions (e.g., 30 or 20 reps).
- Toes-to-Bar (T2B):
- Reduce repetitions (e.g., 20 or 15 reps).
- Knees-to-Elbows (bring knees to touch elbows).
- Hanging Knee Raises (bring knees up towards chest).
- Sit-ups (50-60 reps to match volume).
- Alternating Dumbbell Snatches:
- Reduce dumbbell weight (e.g., Men: 35/25 lbs; Women: 25/15 lbs).
- Verminder het aantal herhalingen (bijvoorbeeld 15 of 10 herhalingen).
- Burpees over the Rower/Box:
- Reduce repetitions (e.g., 8 or 5 reps).
- Perform regular Burpees (no jump over).
- Perform Burpees with a step-back/step-up.
Afkoeling (8-10 minuten)
- Voer statische stretches uit met de nadruk op:
- Hamstrings (Zittende of staande hamstringstrekking)
- Quads (Kneeling quad stretch)
- Shoulders (Shoulder mobility with PVC or band)
- Lats (Lat-stretch, met behulp van een stang of bankje)
- Hips (Pigeon pose, figure-four stretch)
- Spine (Child’s pose)
Scoren: Your score for this WOD is the total time taken to complete all tasks. If you hit the time cap, record “TC” plus the last completed exercise and repetitions (e.g., TC + 40 Box Jumps + 15 T2B).
Pace yourself through “The Sunday Chipper” and enjoy the grind!