Datum: Tuesday, June 3, 2025
Thema: Engine & Endurance: Consistent Grind
Warming-up (12-15 minuten)
- 5 minuten lichte cardio (bijv. licht joggen, roeien of fietsen).
- Dynamisch stretchen en mobiliteit:
- Arm & Leg Swings (forward/backward, 10 each limb)
- Torso Twists (10 per side)
- Spiderman Lunges (5 per side)
- Squat to Stand (5 reps, holding toes)
- Shoulder mobility with PVC pipe or band (e.g., Passthroughs, Dislocations).
- WOD Movement Specific Warm-up (2 rounds):
- 10 Air Squats
- 5 Burpees
- 5 Box Step-ups
- 5 light Dumbbell Front Squats
- 5 light Dumbbell Push Press
- 5 light Dumbbell Thrusters
Skill / Strength (10 minutes)
EMOM (Every Minute On the Minute) for 10 Minutes:
- Minuut 1: 15-20 Wall Ball Shots (Men: 20 lbs / 9 kg, Women: 14 lbs / 6 kg to standard target)
- Minuut 2: 15-20 AbMat Sit-ups
(Focus on consistency and moving quickly. If you complete the reps before the minute, use the remaining time to rest before the next minute starts.)
Workout van de dag (WOD)
Formaat: AMRAP (As Many Rounds As Possible) in 20 Minutes
The Workout: “The Engine Builder”
Complete as many rounds and repetitions as possible in 20 minutes of:
- 15/12 Calories on Rower (Heren/Vrouwen)
- 12 Dumbbell Thrusters (Men: 2x 35 lbs / 15 kg DBs, Women: 2x 25 lbs / 10 kg DBs)
- 9 Burpee Box Jump Overs (Men: 24 inch / 60 cm box, Women: 20 inch / 50 cm box)
WOD Bewegingsnormen:
- Rower Calorieën: Begin met vastgebonden voeten. Trek met de benen, dan met de heupen en dan met de armen. Breng de handgreep terug naar de startpositie. Verzamel het opgegeven aantal calorieën.
- Dumbbell Thrusters: Start with dumbbells in the front rack position (shoulders). Descend into a squat until the hip crease is below the top of the knees. Explode up from the squat, driving the dumbbells overhead until arms are fully extended. The movement must be fluid from squat to overhead.
- Burpee Box Jump Overs: Begin standing. Drop to the ground with chest and thighs touching the floor. Push up, jump or step feet forward, and jump onto the box, landing with both feet. You do not need to stand up on top of the box. Jump or step over the box to the other side. You can face the box or move laterally.
Schaalopties voor de WOD:
- Rower Calorieën:
- Reduce calories (e.g., 12/10 Cals, or 10/8 Cals).
- Substitute with a 200-meter Run.
- Dumbbell Thrusters:
- Reduce dumbbell weight (e.g., Men: 2x 25/20 lbs; Women: 2x 15/10 lbs).
- Reduce repetitions (e.g., 9 or 7 reps).
- Substitute with Wall Ball Shots (14/10 lbs, 12-15 reps).
- Burpee Box Jump Overs:
- Verklein de boxhoogte (bijv. Mannen: 20/16 inch; Vrouwen: 16/12 inch).
- Perform Burpee Box Step Overs (step up and over the box).
- Perform Burpees (without the jump over).
- Verminder het aantal herhalingen (bijvoorbeeld 7 of 5 herhalingen).
Afkoeling (8-10 minuten)
- Voer statische stretches uit met de nadruk op:
- Quads (Kneeling quad stretch)
- Hip Flexors (Low lunge stretch)
- Shoulders (Overhead triceps stretch, Pec stretch in doorway)
- Hamstrings (Seated forward fold)
- Lats (Lat stretch, using a rig or bench)
Scoren: Your score for this WOD is the total number of rounds and repetitions completed within the 20-minute time cap. (e.g., 4 Rounds + 15 Cals + 10 DB Thrusters).
Push your pace and maintain consistent movement in “The Engine Builder”!