Datum: Sunday, May 18, 2025
Tema: Strength and Longer Conditioning
Uppvärmning (10-15 minuter)
- 5 minuter of light cardio (e.g., Rower, Ski Erg, or light jog)
- Dynamisk stretching och rörlighet:
- Luftknäböj (10 repetitioner)
- Walking Lunges (10 på varje ben)
- Rotationer i bröstryggen (10 på varje sida)
- Distraktion av axlar med band (1 minut i varje arm)
- Couch Stretch (1 minut för varje ben)
Styrka (15-20 minuter)
Knäböj rygg
- Perform 5 sets of 5 repetitions of the Back Squat.
- Focus on controlled movement and good depth.
- Increase the weight each set, working towards a challenging but stable weight for your final set.
- Vila 2-3 minuter mellan varje set.
Dagens träningspass (WOD)
Format: För tid
Träningspasset:
Complete 4 Rounds for Time of:
- 400 meter Run (or 500 meter Row / 20/15 Calorie Assault Bike)
- 20 Push-ups
- 30 Air Squats
- 20 Sit-ups
Förklaring: Start with a 400-meter run (or the cardio equivalent). Upon finishing the run/cardio, perform 20 Push-ups, then 30 Air Squats, and finally 20 Sit-ups. Once you complete the 20 Sit-ups, immediately start the second round with another 400-meter run. Complete all 4 rounds as quickly as possible while maintaining good form. Record your total time to complete all 4 rounds.
WOD Rörelse Standard:
- Kör: Kör det angivna avståndet.
- Rodd (kalorier) / Assault Bike (kalorier): Fyll på det angivna antalet kalorier.
- Armhävningar: Starta i plankposition med händerna under axlarna. Sänk bröstkorgen så att den nuddar golvet (eller något ovanför) samtidigt som du håller en rak linje från huvud till hälar. Skjut tillbaka upp till startpositionen i plankan med helt utsträckta armar.
- Air Squat: Stand with feet shoulder-width apart. Hinge at the hips and bend your knees to squat down until your hip crease is below the top of your knee. Stand back up to full extension (hips and knees locked out).
- Sit-up: Lie on your back, usually with feet anchored or in a butterfly position. Touch the ground behind your head with your hands, then sit up and touch your toes or the ground in front of your feet.
Skalningsalternativ för WOD:
- Löpning / Cardio:
- Reduce the distance or calories.
- Substitute with another cardio machine or movement.
- Armhävningar:
- Gör armhävningar på knäna.
- Utför upphöjda armhävningar (händerna på en låda eller bänk).
- Air Squat:
- Minska antalet repetitioner.
- Use a box or bench to squat onto (Box Squat).
- Sit-up:
- Minska antalet repetitioner.
- Perform Crunches.
Nedvarvning (10+ minuter)
- Perform extended static stretching focusing on major muscle groups used, especially legs, chest, shoulders, and core.
- Consider using a foam roller or lacrosse ball for muscle release.
Poäng: Your score for this WOD is the total time it takes you to complete all 4 rounds. If a time cap is set by your coach and you do not finish, your score is the number of reps completed at the time cap.
Enjoy your Sunday training! Remember to listen to your body and focus on quality of movement.