Datum: Thursday, May 22, 2025
Tema: Gymnastics Skill and Sprint Finish
Uppvärmning (10-15 minuter)
- 5 minuter of light cardio (e.g., Row, Ski Erg, or Jumping Jacks)
- Dynamisk stretching och rörlighet:
- Genomgång av PVC (10 repetitioner)
- Nedåtgående hund till planka (8 repetitioner)
- Axeltryck i planka (10 på varje sida)
- Luftknäböj (10 repetitioner)
- Kipping Swings på Pull-up Bar (8-10 repetitioner, fokus på rytm)
Färdighet/styrka (15-20 minuter)
Handstand Push-up (HSPU) Practice
- Spend time practicing Handstand Push-ups or their progressions. Focus on core engagement and control.
- Progressions:
- Wall Walks: 2-3 reps (walk up and down the wall to get comfortable inverted).
- Box Pike Push-ups: 5-8 reps (feet on a box, body in an inverted V-shape, lower head towards ground).
- Kipping HSPU Practice: If you can do strict, work on kipping. Focus on the hip drive and pressing out.
- Översyn av skalning: Review scaling options for HSPU if needed for the WOD (e.g., abmat variations, pike push-ups, dumbbell push press).
Dagens träningspass (WOD)
Format: For Time (with a 10-minute time cap)
The Workout: “Thursday Thrill”
Fyll i följande för tid:
- 21/18 Calorie Assault Bike (21 calories for men / 18 calories for women)
- 15 Toes-to-Bar
- 15 Handstand Push-ups
- 15/12 Calorie Assault Bike
- 12 Toes-to-Bar
- 12 Handstand Push-ups
- 9/6 Calorie Assault Bike
- 9 Toes-to-Bar
- 9 Handstand Push-ups
Förklaring: Start with 21 (men) or 18 (women) calories on the Assault Bike. Once complete, immediately move to 15 Toes-to-Bar, followed by 15 Handstand Push-ups. Then, return to the Assault Bike for the next set of calories (15/12), and continue through the descending rep scheme of Toes-to-Bar and Handstand Push-ups. Your score is the total time it takes to complete all the prescribed work. There is a 10-minute time cap for this WOD, making it a fast sprint.
WOD Rörelse Standard:
- Assault Bike (Calories): Pedal until the monitor displays the target number of calories.
- Tår till bar: Häng i pull-up-stången med ett överhandsgrepp. För upp fötterna så att de rör vid stången mellan händerna. Kontrollera nedstigningen tillbaka till fullt häng.
- Handstående armhävning (HSPU): Start in a handstand position (typically against a wall). Lower your body by bending your elbows until your head touches the ground (or an abmat/plates for scaling). Press back up to a full handstand position with arms locked out. Kipping is typically allowed unless strict is specified.
Skalningsalternativ för WOD:
- Assault Bike (Calories):
- Reduce the number of calories further.
- Substitute with Rowing (e.g., 20/15, 12/10, 8/5 cal).
- Tår till bar:
- Knees-to-Elbows (bring your knees up towards your elbows).
- Hanging Knee Raises (bring knees towards chest).
- V-ups eller Sit-ups på golvet.
- Minska antalet repetitioner.
- Handstående armhävning (HSPU):
- Pike Push-ups (feet on floor or on a box, hips piked, lower head towards ground).
- Dumbbell Push Press (use dumbbells, perform a push press overhead).
- Seated Dumbbell Shoulder Press.
- Minska antalet repetitioner.
Nedkylning (5-10 minuter)
- Utför statiska stretchar med fokus på:
- Shoulders and Triceps (e.g., Overhead stretch, triceps stretch)
- Hamstrings and Hips (e.g., Pike stretch, hip flexor stretch)
- Lats and Core (e.g., Lat stretch on a bar, cat-cow)
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 10-minute time cap, your score is “10:00 + (remaining reps)”. For example, if you finish the 15/12 cal bike and 12 Toes-to-Bar, but only 5 HSPU in the 12-rep round, your score would be “10:00 + 5 HSPU”.
Push hard on this sprint! Good luck with your Thursday workout!