Data: Thursday, May 22, 2025
Tema: Gymnastics Skill and Sprint Finish
Aquecimento (10-15 minutos)
- 5 minutos of light cardio (e.g., Row, Ski Erg, or Jumping Jacks)
- Alongamento dinâmico e mobilidade:
- Passagens em PVC (10 repetições)
- Cão descendente para prancha (8 repetições)
- Toques nos ombros na prancha (10 de cada lado)
- Agachamentos aéreos (10 repetições)
- Kipping Swings na barra de pull-up (8-10 repetições, atenção ao ritmo)
Habilidade / Força (15-20 minutos)
Handstand Push-up (HSPU) Practice
- Spend time practicing Handstand Push-ups or their progressions. Focus on core engagement and control.
- Progressions:
- Wall Walks: 2-3 reps (walk up and down the wall to get comfortable inverted).
- Box Pike Push-ups: 5-8 reps (feet on a box, body in an inverted V-shape, lower head towards ground).
- Kipping HSPU Practice: If you can do strict, work on kipping. Focus on the hip drive and pressing out.
- Revisão da escala: Review scaling options for HSPU if needed for the WOD (e.g., abmat variations, pike push-ups, dumbbell push press).
Treino do dia (WOD)
Formato: For Time (with a 10-minute time cap)
The Workout: “Thursday Thrill”
Completar o seguinte para o tempo:
- 21/18 Calorie Assault Bike (21 calories for men / 18 calories for women)
- 15 Toes-to-Bar
- 15 Handstand Push-ups
- 15/12 Calorie Assault Bike
- 12 Toes-to-Bar
- 12 Handstand Push-ups
- 9/6 Calorie Assault Bike
- 9 Toes-to-Bar
- 9 Handstand Push-ups
Explicação: Start with 21 (men) or 18 (women) calories on the Assault Bike. Once complete, immediately move to 15 Toes-to-Bar, followed by 15 Handstand Push-ups. Then, return to the Assault Bike for the next set of calories (15/12), and continue through the descending rep scheme of Toes-to-Bar and Handstand Push-ups. Your score is the total time it takes to complete all the prescribed work. There is a 10-minute time cap for this WOD, making it a fast sprint.
Padrões de movimento WOD:
- Assault Bike (Calories): Pedal until the monitor displays the target number of calories.
- Dos pés à barra: Pendure-se na barra de elevação com um aperto de mão. Levantar os pés para tocar na barra entre as mãos. Controlar a descida de volta para uma suspensão total.
- Flexão de mão (HSPU): Start in a handstand position (typically against a wall). Lower your body by bending your elbows until your head touches the ground (or an abmat/plates for scaling). Press back up to a full handstand position with arms locked out. Kipping is typically allowed unless strict is specified.
Opções de escalonamento para o WOD:
- Assault Bike (Calories):
- Reduce the number of calories further.
- Substitute with Rowing (e.g., 20/15, 12/10, 8/5 cal).
- Dos pés à barra:
- Knees-to-Elbows (bring your knees up towards your elbows).
- Hanging Knee Raises (bring knees towards chest).
- V-ups ou Sit-ups no chão.
- Reduzir o número de repetições.
- Flexão de mão (HSPU):
- Pike Push-ups (feet on floor or on a box, hips piked, lower head towards ground).
- Dumbbell Push Press (use dumbbells, perform a push press overhead).
- Seated Dumbbell Shoulder Press.
- Reduzir o número de repetições.
Arrefecimento (5-10 minutos)
- Efetuar alongamentos estáticos centrados em:
- Shoulders and Triceps (e.g., Overhead stretch, triceps stretch)
- Hamstrings and Hips (e.g., Pike stretch, hip flexor stretch)
- Lats and Core (e.g., Lat stretch on a bar, cat-cow)
Pontuação: Your score for this WOD is the total time it takes you to complete all the prescribed work. If you do not complete the workout within the 10-minute time cap, your score is “10:00 + (remaining reps)”. For example, if you finish the 15/12 cal bike and 12 Toes-to-Bar, but only 5 HSPU in the 12-rep round, your score would be “10:00 + 5 HSPU”.
Push hard on this sprint! Good luck with your Thursday workout!