Datum: Wednesday, June 4, 2025
Thema: Ascend & Attack: Power Through the Mid-Week Grind
Warming-up (12-15 minuten)
- 5 minuten of light cardio (e.g., light jog, jump rope, or row).
- Dynamisch stretchen en mobiliteit:
- Kat-Koe (10 reps)
- Spiderman Lunges with rotation (5 per side)
- Arm Circles (forward & backward, 10 each direction)
- PVC Passthroughs (10 reps)
- Overhead Squats with PVC (10 reps)
- Light Goblet Squats (5 reps)
- Bewegingsspecifieke warming-up (2-3 rondes, geleidelijk toenemend gewicht/moeilijkheid):
- 5 Empty Barbell Snatches (focus on form, slow descent)
- 5 Burpees
- Rope Climb Prep:
- 5 Ring Rows (feet closer for harder)
- 3 Strict Pull-ups (or Band-assisted)
- Practice S-wrap or J-hook on the rope (low to ground)
- 1-2 partial Rope Climbs (if able)
Skill / Strength (10 minutes)
Rope Climb Practice & Accessory Work
- Option 1 (If you have a rope):
- Practice your chosen Rope Climb technique (S-wrap, J-hook) for 3-5 minutes, focusing on efficiency.
- Then, 2-3 sets of 1-2 Rope Climbs (or scaled version like 3-5 Strict Pull-ups or 5-7 Ring Rows) with good rest.
- Option 2 (No rope / Scaling focus):
- 3 sets of 5-7 Strict Pull-ups (or hardest scaling option like band-assisted pull-ups).
- Rest 60-90 seconds between sets. Focus on controlled eccentric (lowering) phase.
Workout van de dag (WOD)
Formaat: Voor tijd (voltooi alle taken zo snel mogelijk)
The Workout: “The Summit Sprint”
Voltooi 3 rondes voor een tijd van:
- 15 Power Snatches (Men: 75 lbs / 34 kg, Women: 55 lbs / 25 kg)
- 3 Rope Climbs (15 ft / 4.5 m)
- 10 Burpees
Tijdlimiet: 20-25 minutes (Adjust based on athlete level)
WOD Bewegingsnormen:
- Power Snatches: The barbell starts on the floor. In one continuous motion, lift the barbell overhead, finishing with arms, hips, and knees fully extended. The receiving position can be a power snatch (hips above parallel), but a full squat snatch is also acceptable if preferred.
- Rope Climbs: Start with feet on the ground. Ascend the rope using hands and feet until hands touch the designated height (e.g., 15 ft). Control the descent back to the ground.
- Burpees: Begin in een staande positie. Laat je op de grond vallen, waarbij borst en dijen de vloer raken. Duw op, spring de voeten naar voren en spring van de grond met een kleine klap boven je hoofd.
Schaalopties voor de WOD:
- Power Snatches:
- Reduce weight (e.g., Men: 65/45 lbs; Women: 45/35 lbs or empty barbell).
- Verminder het aantal herhalingen (bijvoorbeeld 10-12 herhalingen).
- Substitute with Dumbbell Snatches (Men: 35/25 lbs; Women: 25/15 lbs, 10-15 reps alternating arms).
- Rope Climbs:
- Reduce height (e.g., 10 ft or lower).
- Substitute with Rope Lowers (start at top, control descent) (3-5 reps).
- Substitute with Legless Rope Climbs (if able, fewer reps).
- Substitute with 10 Pull-ups (or Band-assisted Pull-ups, or 15 Ring Rows).
- Substitute with 5-7 Strict Pull-ups + 5-7 Box Push-ups (focus on pressing strength).
- Burpees:
- Reduce repetitions (e.g., 7-8 reps).
- Burpees zonder de borst-naar-de-vloer component (raak handen aan op de vloer, spring voeten naar achteren/vooruit).
- Step-up Burpees (stap terug/vooruit in plaats van springen).
Afkoeling (8-10 minuten)
- Voer statische stretches uit met de nadruk op:
- Shoulders (e.g., Overhead triceps stretch, Pec stretch in doorway)
- Lats (Lat-stretch tegen een statief of bankje)
- Hamstrings (Seated forward fold)
- Heupen (Duifhouding, vlinderstretch)
- Wrists (Wrist flexion/extension stretches)
Scoren: Your score for this WOD is the total time taken to complete all 3 rounds. If you hit the time cap, record “TC” plus your completed rounds and repetitions (e.g., TC + 2 Rounds + 15 Power Snatches + 2 Rope Climbs).
Push your power and grit in “The Summit Sprint”!