Kick off the week at BNFIT Gym with a power-packed WOD designed to build explosive strength, endurance, and upper body control. From snatch progressions to challenging gymnastic movements, Monday’s workout sets the tone for a productive week of training.
🔍 What’s in Today’s WOD?
Warm-Up: Perfect your overhead positioning and stability with snatch grip push presses, muscle snatches, and paused overhead squats.
Strength Work: Snatch cycles to develop consistency and power, culminating in a heavy EMOM at 80–90%.
Fitness Workout: A two-part circuit alternating between gymnastic strength and cardio. Pull-ups, shuttle runs, wall walks, and rowing will keep your heart rate up while challenging your upper body.
Extra Work: Accessory strength exercises like dumbbell rows and banded curls to round off the session.
🚀 Pro Tips for Success
Warm-Up Focus: Use the pause at the bottom of your OHS to dial in balance and mobility.
Snatch Session: Focus on technique at lighter weights. As the load increases, ensure you maintain a strong catch position.
WOD Strategy: Break reps into manageable sets for gymnastic movements. Find a steady pace during cardio to sustain effort through all rounds.
Extra Work: Pay attention to form during rows and curls for maximum strength-building benefits.
💡 Coach’s Tip: Consistency in form during snatch lifts is crucial. If you're feeling off, reduce the weight and focus on technique rather than maxing out.
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