WOD – Tue, Jul 29
Intent
Warm Up (Checkmark)
General Warm-Up (0–10 minutes):
- 3 rounds:
- 10 step back lunge
- 5 Push-ups
- 10 Kettlebell Deadlifts (light weight)
- 5 Burpees (step or elevated if needed)
- 10 lateral bridge raise each side
Specific Warm-Up (10–20 minutes):
- Kettlebell Swings:
- 5 Russian Swings (light weight).
- 5 American Swings (light weight).
- 10 American swings (workout weight).
- Focus on hip extension and maintaining a tight core.
- GHD Sit-ups:
- 2 sets of 10 sit-ups, emphasizing core engagement and full extension at the top of the movement and extending knee to initiate movement.
HANSEN (Time)
RXConditioning (22–52 minutes):
5 rounds for time:
- 30 American Kettlebell Swings (♀ 53 lb / ♂ 70 lb)
- 30 Burpees
- 30 GHD Sit-ups or Abmat Sit up (40)
Time Cap: 30 minutes
Intermediate:
- Kettlebell Swings: 35 lb kettlebell for women, 53 lb kettlebell for men or perform Russian swings.
- Burpees: Perform full burpees.
- GHD Sit-ups: Use GHD sit-ups if available, or substitute with ab-mat sit-ups or other core exercises.
Baseline:
- Kettlebell Swings: Reduce weight to 26 lb kettlebell for women, 35 lb for men. Perform Russian swings only.
- Burpees: Perform elevated burpees or substitute with step-ups.
- GHD Sit-ups: Substitute with ab-mat sit-ups or use a bench for sit-up variations.
Cool Down (Checkmark)
(55-60 minutes)
- 1:00 pigeon stretch each leg
- :30 seated cross leg spinal twist each side
- :30 chest stretch each side (on rig)
This workout is designed to improve muscular endurance, power, and stamina. The kettlebell swings, burpees, and GHD sit-ups will test athletes’ cardiovascular and muscular endurance, while building core strength.