Datum: Friday, May 16, 2025
Tema: “Chipper” – Grind Through the Reps
Uppvärmning (10-15 minuter)
- 5 minuter of light cardio (e.g., Rower, Ski Erg, or light Jog)
- Dynamisk stretching och rörlighet:
- PVC Pipe Pass Throughs (10 reps)
- Good Mornings with PVC Pipe (10 reps)
- Walking Lunges with overhead reach (5 each leg)
- Thoracic Rotations (10 each side)
- Light barbell or PVC pipe muscle cleans (5 reps)
Styrka/skicklighet (15-20 minuter)
Clean Technique Practice
- Spend time warming up and practicing the Clean movement (transitioning the barbell from the floor to the front rack position).
- Start with an empty barbell or PVC pipe. Focus on the different positions: RDL, shrug, high pull, elbow speed.
- Perform sets of Hang Cleans (barbell starts from above the knee) focusing on a strong hip drive and getting under the bar quickly.
- 5 reps (light weight)
- 3 reps (moderate weight)
- 2 reps (slightly heavier, but still light enough to maintain form)
- If comfortable, practice a few reps from the floor. Focus on form and a smooth movement.
Dagens träningspass (WOD)
Format: För tid
The Workout: “The Friday Grind”
Complete the following for time, performing all repetitions of one exercise before moving to the next:
- 50 calorie Row
- 40 Cleans (Suggested Weight: 95 lbs for men / 65 lbs for women)
- 30 Push-ups
- 20 Kettlebell Swings (Suggested: 53 lbs for men / 35 lbs for women)
- 10 Wall Ball Shots (Förslag: 20 lbs till 10ft för män / 14 lbs till 9ft för kvinnor)
Förklaring: Start by rowing 50 calories. Once the monitor hits 50, move directly to the barbell and perform 40 Cleans at the suggested weight. After the 40th Clean, perform 30 Push-ups. Then complete 20 Kettlebell Swings. Finally, finish with 10 Wall Ball Shots. Your score is the total time it takes to complete all the prescribed work.
WOD Rörelse Standard:
- Rower (kalorier): Row until the monitor displays the target number of calories.
- Clean: The barbell starts on the floor. Lift the barbell to the front rack position (barbell resting on the shoulders, elbows up and forward) in one fluid movement. You may squat under the bar (Squat Clean) or receive it higher (Power Clean) as long as it finishes in the front rack with hips and knees extended.
- Push-up: Start in a plank position with hands under shoulders. Lower your chest to touch the floor (or slightly above) while maintaining a straight line from head to heels. Push back up to the starting plank position with arms fully extended.
- Kettlebell Swing: Hike the kettlebell back between your legs with a flat back. Drive your hips forward forcefully to swing the kettlebell to overhead (American Swing) or eye-level (Russian Swing – confirm which style is prescribed by your gym). Finish with hips and knees fully extended.
- Wall Ball Shot: Ställ dig med medicinbollen mot en vägg. Sätt dig på huk med bollen vid bröstet, höftvecken under knäets ovansida. Stå upp kraftfullt och kasta bollen så att den träffar målet på väggen. Fånga bollen och gå ner direkt till nästa knäböj.
Skalningsalternativ för WOD:
- Row (Calories): Reduce the number of calories (e.g., 30-40).
- Cleans:
- Reduce the weight of the barbell.
- Perform Hang Cleans instead of Cleans from the floor.
- Reduce the number of repetitions (e.g., 30 reps).
- Substitute with Dumbbell Cleans.
- Push-ups:
- Perform push-ups on your knees.
- Perform elevated push-ups (hands on a box or bench).
- Kettlebell Swing:
- Minska vikten på kettlebellen.
- Perform Russian swings instead of American (if applicable).
- Wall Ball Shot:
- Minska vikten på medicinbollen.
- Minska målhöjden.
- Perform air squats with the medicine ball held at the chest (no throw).
Nedkylning (5-10 minuter)
- Utför statiska stretchar med fokus på:
- Hamstrings and Glutes (e.g., Pigeon pose, seated forward fold)
- Back (e.g., Child’s Pose, cat-cow stretch)
- Shoulders and Chest (e.g., Pec stretch in doorway, overhead triceps stretch)
- Quads (e.g., Standing quad stretch)
Poäng: Your score for this WOD is the total time it takes you to complete all the prescribed work. If a time cap is set by your coach and you do not finish, your score is the number of reps completed.
Have a great workout on Friday, May 16th! Remember to warm up properly and prioritize safe movement.