Datum: Friday, May 23, 2025
Tema: Heavy Lift & Power Endurance
Uppvärmning (10-15 minuter)
- 5 minuter av lätt konditionsträning (t.ex. Rower, Air Bike eller lätt jogging)
- Dynamisk stretching och rörlighet:
- PVC-rör Good Mornings (10 repetitioner, fokus på höftgångjärn)
- Spiderman Stretch (5 på varje sida)
- Couch Stretch (1 minut på varje sida)
- Marklyft med tom skivstång (5-7 reps, fokus på form)
- Box Step-ups (10 repetitioner)
Styrka (15-20 minuter)
Deadlift – Build to a Working Weight
- Perform sets of Deadlifts, gradually increasing the weight to find a challenging but manageable weight for the WOD.
- Focus on perfect form: flat back, engaging hamstrings and glutes, pushing the floor away.
- Föreslagen progression:
- 5 repetitioner med lätt vikt
- 5 repetitioner med måttlig vikt
- 3 reps @ slightly heavier weight
- 3 reps @ WOD weight (or slightly heavier, aiming for 70-75% of your 1RM for the WOD)
- Vila 2-3 minuter mellan varje set.
Dagens träningspass (WOD)
Format: For Time (with a 18-minute time cap)
The Workout: “Friday Fury”
Fyll i följande för tid:
- 21 Deadlifts (Suggested Weight: 225 lbs for men / 155 lbs for women)
- 21 Box Jumps (24 inches for men / 20 inches for women)
- 21 Kettlebell Swings (Suggested: 53 lbs for men / 35 lbs for women – American Swing)
- 15 Deadlifts
- 15 Box Jumps
- 15 Kettlebell Swings
- 9 marklyft
- 9 Box Jumps
- 9 Kettlebell Swings
Förklaring: Start with 21 Deadlifts at the suggested weight. Immediately move to 21 Box Jumps, then 21 Kettlebell Swings. Once complete, you’ve finished the first round. Then, perform 15 reps of each movement, followed by 9 reps of each movement. Your score is the total time it takes to complete all the prescribed work. There is an 18-minute time cap for this WOD.
WOD Rörelse Standard:
- Marklyft: Barbell starts on the floor. With a flat back, lift the bar until hips and knees are fully extended and shoulders are slightly behind the bar. Lower the bar with control back to the floor. No bouncing allowed.
- Boxhopp: Jump onto the box with both feet landing on the top. Stand to full extension on the box (hips and knees open). Step or jump down.
- Kettlebell Swing (American Swing): För tillbaka kettlebellen mellan benen. Driv höfterna kraftfullt framåt för att svänga kettlebellen över huvudet och avsluta med kettlebellen direkt över huvudet, med armar, höfter och knän helt utsträckta.
Skalningsalternativ för WOD:
- Marklyft:
- Reduce the weight (e.g., 185/125 lbs, or dumbbells).
- Minska antalet repetitioner.
- Boxhopp:
- Minska boxens höjd.
- Gör Step-ups på boxen (kliv på och av boxen).
- Minska antalet repetitioner.
- Kettlebell Swing:
- Minska vikten på kettlebellen.
- Perform Russian Kettlebell Swings (to eye level).
- Minska antalet repetitioner.
Nedkylning (5-10 minuter)
- Utför statiska stretchar med fokus på:
- Hamstrings (t.ex. sittande framåtfällning, gäddstretch)
- Sätesmuskler (t.ex. Pigeon pose, figur-fyra-stretch)
- Nedre delen av ryggen (t.ex. Child's Pose, cat-cow stretch)
- Shoulders (e.g., Overhead stretch with a band)
Poäng: 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 18-minute time cap, your score is “18:00 + (remaining reps)”. For example, if you finish the 15-rep round but only 5 Deadlifts in the 9-rep round, your score would be “18:00 + 5 DL”.
Have a strong finish to your week with “Friday Fury”! Remember to maintain excellent deadlift form throughout.