Warmup
- Jog or Row - 5 minutes at an easy pace.
- Dynamic Stretches:
- Leg Swings: 10 forward/backward and 10 side-to-side each leg.
- Arm Circles: 10 small and 10 big circles per direction.
- Inchworms: 5 reps to warm up the hamstrings and shoulders.
- Mobility:
- Hip Flexor Stretch: 30 seconds each side.
- Calf Stretch: 30 seconds each side.
- Thoracic Spine Rotation: 10 reps per side.
- Activation:
- Glute Bridges: 15 reps.
- Air Squats: 10 reps.
- Push-ups: 10 reps.
Strength
Today is a long-form chipper workout day and the strength component is optional. However, if you would like to include some strength training, perform the following:
Farmers Carry: 3 sets of 50 meters using moderate weight. Rest 1 minute between sets.
Turkish Get-Up: 3 sets of 3 reps per side with a kettlebell or dumbbell. Rest 1-2 minutes between sets.
Workout
Complete the following for time:
- 1000m Row
- 50 Wall Balls (20/14 lbs)
- 40 Box Jump Overs (24/20 inches)
- 30 Kettlebell Swings (53/35 lbs)
- 20 Burpee Pull-Ups
- 10 Handstand Push-Ups
If you're up for a challenge, rest 3 minutes and repeat the entire sequence once more.
Summary
Today's workout focuses on a long-form chipper style WOD. The goal is to maintain a steady pace and complete all the movements efficiently. Warm up properly to prepare your body for the variety of movements and stretches. If desired, include a short strength session focusing on Farmers Carries and Turkish Get-Ups to enhance overall strength. The metcon involves various functional movements like rowing, wall balls, and box jumps to build endurance and stamina. Pace yourself, stay consistent, and have fun!