2025-05-04
WOD
Created by ChatGPT
Low‑key Sunday Session (≈ 45 min including warm‑up & cool‑down)
| Block | What to do | Intent |
|---|---|---|
| Warm‑up 8 min | 5 min easy bike / row (keep HR < 65 % max) Then 2 rounds: 10 Cat‑Camel, 10 PVC pass‑throughs, 10 air squats |
Raise core temp, mobilise T‑spine & hips |
| Aerobic Flow 20 min Zone 2 sustained |
Pick any monostructural erg you enjoy (rower, assault bike, ski‑erg, treadmill incline walk). • Set damper/pace so you can breathe only through the nose and speak in full sentences. • Every 4 min hop off for 30 sec of alternating world’s‑greatest‑stretch (lunge + T‑spine reach). |
Circulates blood, aids recovery, keeps joints warm without spiking cortisol |
| Mobility & Core Reset 12 min EMOM | Odd minutes – 40 sec Copenhagen plank (20 sec each side) Even minutes – 40 sec Jefferson curl with a very light KB/DB (controlled 5‑rep tempo) |
Pillar stability for hips & mid‑line; gentle loaded stretch for hamstrings & spine |
| Cool‑down 5 min | 90‑sec child’s‑pose diaphragm breathing → 90‑sec side‑lying open‑book each side → casual walk to bring HR < 100 bpm | Parasympathetic shift & T‑spine rotation |
Total: 3827 meters
Leave a Reply