Data: Friday, May 30, 2025
Tema: Power, Press & Precision
Aquecimento (10-12 minutos)
- 3-4 minutes of light cardio (e.g., Row, Bike, or light Jog)
- Alongamento dinâmico e mobilidade:
- Vaca Gato (10 repetições)
- Lunges do Homem-Aranha (5 de cada lado)
- Abraço de joelho (5 por perna)
- Passagem de ombros com PVC (10 repetições)
- Exercícios de mobilidade do pulso (círculos, flexão/extensão)
- Aquecimento específico do movimento (2-3 rondas):
- 5 Flexões rígidas (para preparação para HSPU)
- 5 agachamentos com salto
- 5 RDLs com barra vazia
- 5 Power Cleans com barra vazia
Skill / Strength (15 minutes)
Power Clean Technique & Handstand Push-up Progression
- Power Clean Drills (8 minutes): Focus on form and building to a working weight.
- 5 Deadlifts (empty bar)
- 5 Shrugs (empty bar)
- 5 Hang Power Cleans (empty bar)
- Then, perform 3-4 sets of 3-5 Power Cleans, gradually increasing weight to your WOD working weight. Focus on a strong hip drive and active elbows under the bar.
- Handstand Push-up (HSPU) Progression (7 minutes):
- Practice Kipping/Strict HSPU on the wall.
- Scaling options practice:
- Box Pike Push-ups (5-8 reps, feet on box, hands on floor)
- Pike Push-ups (5-8 reps, feet on floor, hands on floor)
- Elevated Push-ups (hands on box/bench)
Treino do dia (WOD)
Formato: AMRAP (tantas rondas quanto possível) em 15 minutos
The Workout: “The Clean & Invert”
Completar o maior número possível de rondas e repetições em 15 minutos:
- 7 Power Cleans (Men: 135 lbs / 61 kg, Women: 95 lbs / 43 kg)
- 10 Handstand Push-ups (HSPU)
- 30 Double Unders
Explicação: At the call of 3-2-1-GO, begin with 7 Power Cleans. Once complete, move immediately to 10 Handstand Push-ups. After the HSPU, perform 30 Double Unders. This completes one round. Continue repeating this sequence for 15 minutes, accumulating as many full rounds and additional repetitions as possible. Your score will be the total number of rounds and reps completed (e.g., 3 Rounds + 7 Power Cleans + 5 HSPU).
Padrões de movimento WOD:
- Power Clean: The barbell starts on the floor. In one fluid motion, lift the barbell and move it to the front rack position (shoulders, not chest, supporting the bar) with elbows clearly in front of the bar. The hips must descend below the knees (squat clean) or only slightly (power clean), but must lock out fully at the top with knees and hips extended.
- Flexão de mão (HSPU): Start in a handstand position against a wall (or freestanding for advanced athletes). Descend until the top of your head touches the floor (or an abmat/plate for Rx). Press back up to full lockout with arms fully extended and body in a straight line. Kipping is allowed.
- Duplo sob: The jump rope must pass under the feet twice for every single jump.
Opções de escalonamento para o WOD:
- Power Cleans:
- Reduce weight (e.g., Men: 115/95/75 lbs; Women: 75/65/55 lbs or less).
- Perform Hang Power Cleans (bar starts from above the knee).
- Substitute with Dumbbell Power Cleans (e.g., 2x 35/25 lbs dumbbells).
- Handstand Push-ups (HSPU):
- Box Handstand Push-ups (feet on a box, hands on floor, head to floor).
- Pike Push-ups (feet on floor, hands on floor, head to floor).
- Elevated Push-ups (hands on dumbbells or plates to increase range of motion).
- Regular Push-ups (on knees if needed).
- Shoulder Press (with light dumbbells/barbell) (10-15 reps).
- Double Unders:
- Reduce repetitions (e.g., 20 or 15 Double Unders).
- Substitute with 2-3x Single Unders (e.g., 60-90 Single Unders).
- Substitute with Plate Hops (jumping over a plate, 30-40 reps).
Cool-down (5-8 minutes)
- Efetuar alongamentos estáticos centrados em:
- Shoulders (e.g., Shoulder stretch against a rig/wall)
- Wrists (Wrist flexion/extension stretches)
- Hamstrings (Seated forward fold or standing hamstring stretch)
- Calves (Calf stretch against a wall)
- Lats (Lat stretch on a bar or bench)
Pontuação: Your score for this WOD is the total number of rounds and repetitions completed within the 15-minute time cap. (e.g., 3 Rounds + 7 Power Cleans + 5 HSPU).
Push your limits and focus on efficient transitions in “The Clean & Invert”!