Data: Sunday, May 18, 2025
Tema: Strength and Longer Conditioning
Aquecimento (10-15 minutos)
- 5 minutos of light cardio (e.g., Rower, Ski Erg, or light jog)
- Alongamento dinâmico e mobilidade:
- Agachamentos aéreos (10 repetições)
- Lunges (10 em cada perna)
- Thoracic Spine Rotations (10 each side)
- Banded Shoulder Distraction (1 minute each arm)
- Couch Stretch (1 minute each leg)
Força (15-20 minutos)
Agachamento de costas
- 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.
- Descanse 2-3 minutos entre as séries.
Treino do dia (WOD)
Formato: Para o tempo
O exercício:
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
Explicação: 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.
Padrões de movimento WOD:
- Corre: Percorrer a distância especificada.
- Remo (Calorias) / Assault Bike (Calorias): Completar o número especificado de calorias.
- Flexões: Comece numa posição de prancha com as mãos debaixo dos ombros. Baixe o peito até tocar no chão (ou ligeiramente acima), mantendo uma linha reta da cabeça aos calcanhares. Volte a subir para a posição inicial de prancha com os braços totalmente esticados.
- 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.
Opções de escalonamento para o WOD:
- Correr / Cardio:
- Reduce the distance or calories.
- Substitute with another cardio machine or movement.
- Flexões:
- Faça flexões sobre os joelhos.
- Fazer flexões elevadas (mãos numa caixa ou num banco).
- Air Squat:
- Reduzir o número de repetições.
- Use a box or bench to squat onto (Box Squat).
- Sit-up:
- Reduzir o número de repetições.
- Perform Crunches.
Arrefecimento (mais de 10 minutos)
- 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.
Pontuação: 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.