Datum: May 9, 2025
Tema: Short, Intense Metcon with Skill Practice
Uppvärmning (10-15 minuter)
- 5 minuter of light cardio (e.g., Rowing, Assault Bike, or Jogging in place)
- 3 Rounds of:
- 10 PVC Pass Throughs (or Dislocates)
- 10 luftknäböj
- 10 Push-ups to Downward Dog
- 10 segundos (each side) Couch Stretch (using a wall or rig)
Skill Practice (10-15 minutes)
Double Under Progression
- Spend time practicing double unders (the jump rope passes under your feet twice per jump).
- Focus on finding a consistent rhythm and keeping your body tall.
- Beginner Scaling: Practice single unders, practice double-under attempts (trying for just one or two), or practice bouncing on the balls of your feet with good timing.
Dagens träningspass (WOD)
Format: AMRAP (As Many Rounds As Possible) in 12 minutes
Träningspasset:
- 7 Thrusters (95 lbs / 65 lbs)
- 9 Pull-ups
- 12 Burpees
Förklaring: Perform 7 Thrusters, then 9 Pull-ups, then 12 Burpees. Once you finish the 12 Burpees, start the round again from the 7 Thrusters. Continue cycling through these three movements, completing as many full rounds and repetitions as possible within the 12-minute time cap.
WOD Rörelse Standard:
- Thruster: Börja med skivstången i främre rackposition (vilar på axlarna). Knäböj ner tills höftvecken är under knäets ovansida. Stå upp kraftfullt, för skivstången över huvudet i en flytande rörelse och avsluta med skivstången låst över huvudet, höfter och knän helt utsträckta.
- Pull-up: Hang from the pull-up bar with an overhand grip. Pull yourself up until your chin clearly passes above the horizontal plane of the bar. Extend your arms fully at the bottom.
- Burpee: Begin in a standing position. Move to the ground, touching your chest and thighs to the floor. Stand back up, jumping and clapping your hands overhead while your feet leave the ground.
Skalningsalternativ för WOD:
- Thruster:
- Reduce the weight (e.g., 75 lbs / 55 lbs or lighter).
- Use a PVC pipe or an empty barbell to focus on form.
- Använd hantlar eller kettlebells för dumbbell/kettlebell thrusters.
- Pull-up:
- Banded Pull-ups (använd ett motståndsband för att hjälpa till).
- Hoppande pull-ups (hoppa för att få hakan över stången, kontrollera nedstigningen).
- Ring Rows (justera höjden på ringen för att göra det lättare eller svårare).
- Bodyweight Rows (using a lower bar on a rig or a TRX system).
- Burpee:
- Step back and step forward instead of jumping your feet back and forward.
- Omit the chest-to-ground portion, doing a plank push-up instead.
- Omit the jump and clap at the top.
Nedkylning (5-10 minuter)
- Utför statiska stretchar med fokus på:
- Lats/Shoulders (e.g., Hang from the pull-up bar, overhead triceps stretch)
- Quads/Hamstrings (e.g., Quad stretch, hamstring stretch)
- Bröstkorg (t.ex. Doorway stretch)
- Forearms (especially after thrusters/pull-ups)
Poäng: Your score for this WOD is the total number of rounds and repetitions completed within the 12-minute time limit. For example, if you completed 5 full rounds and then finished the 7 thrusters and 5 pull-ups in the 6th round, your score would be “5 Rounds + 12 Reps”.
Enjoy the WOD! Remember to prioritize proper form over speed.