Data: Thursday, May 29, 2025
Tema: Upside Down & All Around: Core, Shoulders & Cardio
Aquecimento (10-15 minutos)
- 5 minutos de cardio ligeiro (por exemplo, remo, bicicleta de ar ou jogging ligeiro)
- Alongamento dinâmico e mobilidade:
- Exercícios de mobilidade do pulso (círculos, alongamentos)
- Deslocações do ombro com tubo de PVC (10 repetições)
- Flexões escapulares (10 repetições)
- Minhocas com flexões (5 repetições)
- Balanços Kipping na barra (8-10 repetições)
- Hollow Rocks (10 reps) & Arch Holds (10-15 seconds)
Habilidade / Força (15-20 minutos)
Handstand Push-up (HSPU) / Wall Walk Progression
- Spend time practicing the Handstand Push-up or its progressions. Focus on maintaining a strong hollow body position and control.
- HSPU Progressions:
- Pike Push-ups: Feet on a box or on the floor, push through shoulders. (8-10 reps)
- Box HSPU: Feet on a box, body more vertical. (5-8 reps)
- Kipping HSPU practice: If attempting full HSPU, work on the kip and control down.
- Strict HSPU practice: Focus on full range of motion.
- Wall Walk Practice:
- Practice walking feet up the wall, getting nose closer to the wall, and controlling the descent. (3-5 reps)
- Focus on keeping abs tight and arms locked out.
Treino do dia (WOD)
Formato: AMRAP (tantas rondas quanto possível) em 15 minutos
The Workout: “The Inverter”
Completar o maior número possível de rondas e repetições em 15 minutos:
- 5 Wall Walks
- 10 dedos dos pés à barra
- 15/12 Calorie Row (15 calories for men / 12 calories for women)
Explicação: At the call of 3-2-1-GO, begin performing 5 Wall Walks. Once complete, move immediately to 10 Toes-to-Bar. After the Toes-to-Bar, complete 15/12 Calories on the Rower. This constitutes 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., 4 Rounds + 5 Wall Walks + 7 Toes-to-Bar).
Padrões de movimento WOD:
- Passeio na parede: Start lying on the floor, chest and thighs touching the ground. Push up to a plank position and walk your feet up the wall and hands back towards the wall until your chest and nose are touching the wall. Then, walk back out until your chest and thighs are touching the ground again.
- Dos pés à barra: Start hanging from the pull-up bar with arms fully extended. Bring both feet up to touch the bar between your hands. Both feet must touch simultaneously.
- Remo (Calorias): Reme até o monitor apresentar o número de calorias pretendido.
Opções de escalonamento para o WOD:
- Wall Walks:
- Reduce range of motion (don’t have nose/chest touch wall).
- Bear Crawls (forward and back, 10 meters total).
- Pike Push-ups (10-15 reps, on floor or feet on box).
- Dos pés à barra:
- Knees-to-Elbows (10-15 reps).
- Hanging Knee Raises (15-20 reps).
- V-ups or Sit-ups (15-20 reps).
- Remo (Calorias):
- Reduce the number of calories (e.g., 12/9 calories).
- Substitute with Air Bike calories (e.g., 15/12 calories) or 15 Burpees.
Arrefecimento (5-10 minutos)
- Efetuar alongamentos estáticos centrados em:
- Shoulders (e.g., Cross-body stretch, triceps stretch)
- Lats (e.g., Lat stretch on bar or bench)
- Hamstrings (e.g., Seated forward fold)
- Core/Spine (e.g., Cobra stretch, child’s pose)
Pontuação: A sua pontuação para este WOD é o número total de rondas e repetições completadas dentro do limite de tempo de 15 minutos.
Push your pace and focus on controlled movements in “The Inverter”!