Data: Sunday, June 1, 2025
Tema: June Journey: Endurance & Stamina
Aquecimento (10-15 minutos)
- 5 minutos de cardio ligeiro (por exemplo, corrida ligeira, remo ou bicicleta).
- Alongamento dinâmico e mobilidade:
- Arm Circles (forward & backward, 10 each direction)
- Leg Swings (forward/backward & side-to-side, 10 each leg/direction)
- Lunges do Homem-Aranha com torção torácica (5 de cada lado)
- Vaca Gato (10 repetições)
- Passagens leves em PVC (10 repetições)
- Aquecimento específico do movimento (2 rondas):
- 10 Agachamentos aéreos
- 5 tiros de bola de parede (bola leve)
- 5 Box Step-ups
- 5 elevações de joelho suspensas
- 5 lanches alternados com halteres (halteres leves)
- 5 Burpees
Treino do dia (WOD)
Formato: Por Tempo (Completar todas as tarefas o mais rapidamente possível)
The Workout: “The Sunday Chipper”
Completar o seguinte para o tempo:
- 1000-meter Row
- 50 Tiros de bola de parede (Men: 20 lbs / 9 kg to 10 ft target, Women: 14 lbs / 6 kg to 9 ft target)
- 40 Box Jumps (Homens: 24 polegadas / 60 cm, Mulheres: 20 polegadas / 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)
Limite de tempo: 35-40 minutes (Adjust based on athlete level)
Padrões de movimento WOD:
- Fila: Start with feet strapped in. Pull with legs, then hips, then arms. Control the handle back to the starting position. Complete the specified distance.
- Remates com bola na parede: 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.
- Saltos de caixa: 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.
Opções de escalonamento para o WOD:
- Fila:
- Reduce distance (e.g., 800m or 700m).
- Remates com bola na parede:
- 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).
- Saltos de caixa:
- Reduzir a altura da caixa (por exemplo, homens: 20/16 polegadas; mulheres: 16/12 polegadas).
- 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).
- Reduzir as repetições (por exemplo, 15 ou 10 repetições).
- 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.
Arrefecimento (8-10 minutos)
- Efetuar alongamentos estáticos centrados em:
- Isquiotibiais (esticar os isquiotibiais em pé ou sentado)
- Quads (Kneeling quad stretch)
- Shoulders (Shoulder mobility with PVC or band)
- Lombares (alongamento dos dorsais, utilizando uma barra ou um banco)
- Hips (Pigeon pose, figure-four stretch)
- Spine (Child’s pose)
Pontuação: 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!