Home Workout: Tuesday, February 25, 2025
Home Workout: Tuesday, February 25, 2025
This bodyweight endurance workout focuses on lower-body strength, core endurance, and upper-body pushing power while maintaining a steady cardiovascular output.
Movement Analysis:
✅ Walking Lunges: Strengthen the quadriceps, hamstrings, and glutes while improving balance and coordination.
✅ Sit-ups: Enhance core strength and midline stability.
✅ Push-ups: Develop upper-body pushing power, engaging the chest, shoulders, and triceps.
✅ Burpees: Improve explosive power and cardiovascular endurance.
Energy System:
🔋 The glycolytic system dominates, with contributions from the oxidative system due to sustained effort over multiple rounds.
Workout Goals:
🎯 Improve muscular endurance and full-body conditioning.
🎯 Develop core strength and midline stability.
🎯 Enhance overall work capacity and movement efficiency.
Training Tips:
✔ Keep a steady pace to prevent early burnout.
✔ Focus on proper lunge depth to maximize muscle activation.
✔ Engage the core throughout sit-ups to prevent lower back strain.
CrossFit Workout: Tuesday, February 25, 2025
CrossFit Workout: Tuesday, February 25, 2025
This triplet workout balances running, weightlifting, and gymnastics, challenging both metabolic conditioning and muscular endurance.
Movement Analysis:
✅ 400m Run: Enhances cardiovascular endurance and aerobic capacity.
✅ Kettlebell Swings: Develop explosive hip drive and posterior chain strength.
✅ Toes-to-Bar: Improve midline stability, grip strength, and core endurance.
✅ Power Cleans: Build pulling power and speed under the bar.
Energy System:
🔋 A mix of oxidative and glycolytic systems, requiring endurance and strength endurance.
Workout Goals:
🎯 Improve pacing and breathing control.
🎯 Develop grip endurance for kettlebell swings and toes-to-bar.
🎯 Enhance barbell cycling efficiency in power cleans.
Training Tips:
✔ Control breathing during the run to maintain a steady heart rate.
✔ Use a strong hip drive in kettlebell swings to reduce arm fatigue.
✔ Maintain a tight core and kip efficiently in toes-to-bar.
✔ Break power cleans into manageable sets to sustain intensity.
This WOD is an effective test of endurance, power output, and movement efficiency under fatigue.
Workout Modifications for Beginner Athletes
🔹 The scaled version adjusts weight and movement complexity while preserving the stimulus, making it accessible to all levels.
3 Rounds:
- 400m Run or 30 Cal Row
- 21 Russian Kettlebell Swings (35/25 lbs)
- 15 Hanging Knee Raises
- 9 Hang Power Cleans (55% of 1RM)
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.
Home Workout: Monday, February 24, 2025
Home Workout: Monday, February 24, 2025
This EMOM structure focuses on movement efficiency, muscular endurance, and aerobic capacity. The short but intense bursts of work followed by rest periods allow for sustained effort while minimizing fatigue.
Movement Analysis:
✅ Jump Squats: Enhance lower-body explosive strength, particularly in the quadriceps and glutes.
✅ Pike Push-ups: Strengthen the shoulders and triceps, mimicking overhead pressing movements.
✅ Mountain Climbers: Develop core endurance and improve coordination while elevating heart rate.
Energy System:
🔋 The phosphagen system is activated in the early reps, while the glycolytic system takes over as intensity builds.
Workout Goals:
🎯 Develop explosive power and endurance in the lower body.
🎯 Strengthen shoulder stability and pressing strength.
🎯 Improve coordination and cardiovascular efficiency.
Training Tips:
✔ Maintain a controlled landing during jump squats to protect the knees.
✔ Engage the core in pike push-ups to prevent lower back strain.
✔ Keep a steady pace in mountain climbers to sustain intensity.
CrossFit Workout: Monday, February 24, 2025
CrossFit Workout: Monday, February 24, 2025
This triplet workout challenges strength, skill, and endurance with a well-balanced combination of weightlifting, gymnastics, and pressing movements. The moderate rep count per round allows for intensity while maintaining movement quality.
Movement Analysis:
✅ Deadlifts: Engage the posterior chain, including the hamstrings, glutes, and lower back, emphasizing hip extension.
✅ Handstand Push-ups: Develop pressing strength, shoulder stability, and body control.
✅ Bar Muscle-ups: Require pulling power, grip strength, and upper-body coordination.
Energy System:
🔋 The phosphagen system plays a key role in explosive movements, while the glycolytic system supports sustained effort.
Workout Goals:
🎯 Improve pulling and pressing strength.
🎯 Enhance gymnastic efficiency and body awareness.
🎯 Develop metabolic conditioning under moderate to heavy loads.
Training Tips:
✔ Break deadlifts into sets to prevent excessive fatigue.
✔ Maintain a controlled descent in handstand push-ups to preserve shoulder endurance.
✔ Use efficient kip mechanics in bar muscle-ups to conserve energy.
This workout is an excellent test of both strength and skill, making it a valuable session for developing well-rounded athletic performance.
Workout Modifications for Beginner Athletes
The scaled version ensures accessibility by adjusting loading and modifying gymnastic movements, allowing athletes to maintain high-intensity output while progressing their skills.
5 Rounds:
- 12 Deadlifts (50% of 1RM)
- 9 Seated Dumbbell Shoulder Press (40% of 1RM Strict Press)
- 6 Jumping Chest-to-Bar Pull-ups
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.