Data: Wednesday, June 4, 2025
Tema: Ascend & Attack: Power Through the Mid-Week Grind
Aquecimento (12-15 minutos)
- 5 minutos of light cardio (e.g., light jog, jump rope, or row).
- Alongamento dinâmico e mobilidade:
- Vaca Gato (10 repetições)
- Spiderman Lunges with rotation (5 per side)
- Arm Circles (forward & backward, 10 each direction)
- Passagens em PVC (10 repetições)
- Overhead Squats with PVC (10 reps)
- Light Goblet Squats (5 reps)
- Aquecimento específico do movimento (2-3 séries, aumentando progressivamente o peso/dificuldade):
- 5 Empty Barbell Snatches (focus on form, slow descent)
- 5 Burpees
- Rope Climb Prep:
- 5 Ring Rows (feet closer for harder)
- 3 Strict Pull-ups (or Band-assisted)
- Practice S-wrap or J-hook on the rope (low to ground)
- 1-2 partial Rope Climbs (if able)
Skill / Strength (10 minutes)
Rope Climb Practice & Accessory Work
- Option 1 (If you have a rope):
- Practice your chosen Rope Climb technique (S-wrap, J-hook) for 3-5 minutes, focusing on efficiency.
- Then, 2-3 sets of 1-2 Rope Climbs (or scaled version like 3-5 Strict Pull-ups or 5-7 Ring Rows) with good rest.
- Option 2 (No rope / Scaling focus):
- 3 sets of 5-7 Strict Pull-ups (or hardest scaling option like band-assisted pull-ups).
- Rest 60-90 seconds between sets. Focus on controlled eccentric (lowering) phase.
Treino do dia (WOD)
Formato: Por Tempo (Completar todas as tarefas o mais rapidamente possível)
The Workout: “The Summit Sprint”
Completar 3 rondas por tempo de:
- 15 Power Snatches (Men: 75 lbs / 34 kg, Women: 55 lbs / 25 kg)
- 3 Rope Climbs (15 ft / 4.5 m)
- 10 Burpees
Limite de tempo: 20-25 minutes (Adjust based on athlete level)
Padrões de movimento WOD:
- Power Snatches: The barbell starts on the floor. In one continuous motion, lift the barbell overhead, finishing with arms, hips, and knees fully extended. The receiving position can be a power snatch (hips above parallel), but a full squat snatch is also acceptable if preferred.
- Rope Climbs: Start with feet on the ground. Ascend the rope using hands and feet until hands touch the designated height (e.g., 15 ft). Control the descent back to the ground.
- Burpees: Comece numa posição de pé. Deite-se no chão, com o peito e as coxas a tocarem no chão. Empurre-se para cima, salte com os pés para a frente e salte do chão com um pequeno bater de palmas acima da cabeça.
Opções de escalonamento para o WOD:
- Power Snatches:
- Reduce weight (e.g., Men: 65/45 lbs; Women: 45/35 lbs or empty barbell).
- Reduzir as repetições (por exemplo, 10-12 repetições).
- Substitute with Dumbbell Snatches (Men: 35/25 lbs; Women: 25/15 lbs, 10-15 reps alternating arms).
- Rope Climbs:
- Reduce height (e.g., 10 ft or lower).
- Substitute with Rope Lowers (start at top, control descent) (3-5 reps).
- Substitute with Legless Rope Climbs (if able, fewer reps).
- Substitute with 10 Pull-ups (or Band-assisted Pull-ups, or 15 Ring Rows).
- Substitute with 5-7 Strict Pull-ups + 5-7 Box Push-ups (focus on pressing strength).
- Burpees:
- Reduce repetitions (e.g., 7-8 reps).
- Burpees sem a componente do peito ao chão (tocar com as mãos no chão, saltar com os pés para trás/para a frente).
- Step-up Burpees (passo para trás/para a frente em vez de saltar).
Arrefecimento (8-10 minutos)
- Efetuar alongamentos estáticos centrados em:
- Shoulders (e.g., Overhead triceps stretch, Pec stretch in doorway)
- Lombares (esticar os músculos latinos contra um equipamento ou banco)
- Hamstrings (Seated forward fold)
- Ancas (pose do pombo, alongamento da borboleta)
- Wrists (Wrist flexion/extension stretches)
Pontuação: Your score for this WOD is the total time taken to complete all 3 rounds. If you hit the time cap, record “TC” plus your completed rounds and repetitions (e.g., TC + 2 Rounds + 15 Power Snatches + 2 Rope Climbs).
Push your power and grit in “The Summit Sprint”!