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Programme Force
1er Macro-cycle

Cycle 1

Macro cycle 1

Session 1

A) Warm-up

Bike erg 3' low, 2' medium, 1' high intensity

Then, 3 rounds with 20" ON / 10" OFF

  The Bridge

  Reverse Chinese Plank

  Hollow Rocks

  Starfish plank 10"/10"

B) Main lifts

 a) Squats

Every 2' for 3 sets : 12 Front Squats @50%

  Rest 3'

Every 2'30 for 3 sets : 20 Backward Lunges @50% of 1 RM Back Squat

  Rest 3'

Every 1'30 for 3 sets : 8 Reverse Nordics (slow eccentric phase)

 b) Push

Every 2' for 3 sets : 12 Strict Presses @50%

  Rest 3'

Every 2' for 3 sets : 12 Dumbbells Bench Presses

  Rest 3'

Every 2' for 3 sets : 12 Dips on matador or rings (lesté ou délesté au besoin)

C) Accessory work

 a) Every 1' for 5 sets : 10-15 Armless sit-ups

D) Mobility

Ta routine de mobilité peut-être faite à l'échaufffement si tu ressens une gêne ou une limitation de mobilité pour effectuer les mouvements de la partie "Main lifts"

En fin de séance, tu pourras maintenir des temps d'étirement longs allant de 1 à 2 minutes, ou bien faire des renfos spécifiques à tes faiblesses mécaniques.

Session 2

A) Warm-up

Row erg 3' low, 2' medium, 1' high intensity

Puis, faire 3 tours des 4 exos suivants en 20" ON /10" OFF (20 secondes de travail continu par exercice)

  Kb Swings 12-24 kg

  Renegade Rows

  Tuck sit

  Ring Leg Curls

B) Main lifts

 a) Hinge

Every 2' for 3 sets : 12 Deadlifts @50% of 1 RM

  Rest 3'

Every 1'30 for 3 sets : 12 Hip Thrusts @50% of 1 RM Deadlift

  Rest 3'

Every 2' for 3 sets : 6 Nordic Curls (slow eccentric phase)

 b) Pull

Every 2' for 3 sets : 12 Strict Pull ups (lesté ou délesté au besoin), 

  Rest 3'

Every 2' for 3 sets : 12 Ring Rows,

  Rest 3'

Every 2' for 3 sets : 12 Barbell Upright rows 

C) Accessory work

Every 1' for 5 sets : 8-12 Strict TTB / Knees raises

D) Mobility*

Session 3

A) Warm-up / 2 rounds of

  15 Wall Tibialis raises

  15/15 Soleus Calf Raises

B) Aerobic capacity

Run 20' slow pace (8-11 km/h)

Straight into 25' bike slow pace @120-200 Watts | 80-90 tours/min

C) Mobility*

Session 4

A) Warm-up

Row 1 km easy pace

Then, 3 rounds of

  10/10 Step-ups 20"

  10 Ring Leg Curls

  20m Duck walk

  

B) Wod Benchmark / Strict Cindy

Amrap 20'

  5 Strict Pull ups

  10 Pushups

  15 Air Squats

C) Accessory work

3 rounds of :

  30" reverse chinese plank

  20 V-ups

D) Mobility*

Session 5

A) Warm-up / 3 rounds

  20 Jumping Jacks

  20" Copenhagen plank left

  20" // right

  20 walking lunges

B) High Intensity Intervals

4 sets 4' ON / 2' OFF

  Burpees

  Jumping Lunges

  Db Snatches 10-25 kg

  Box Jump Overs (Step down)

20 reps par exercice et max reps sur le dernier, chaque intervalle vous changez l'ordre pour finir par un autre exercice.

Il y a 4 tours, 4 exos donc chaque tour se termine par un exo différent. 

Premier tour on commence par les burpees, 2ème tour par les lunges, 3ème par les snatches, 4ème par les BJO et on garde le même ordre.

C) Accessory work

3 sets of :

  12 Db Pull Overs

  12 Bench Butterflies Dbs (bras tendus !)

D) Mobility*

Session 6

A) Warm-up

Bike erg 3' low, 2' medium, 1' high intensity

Then, 3 rounds with 20" ON / 10" OFF

  Bridge progression

  Reverse Chinese Plank

  Hollow Rocks

  Starfish plank 10"/10"

B) Main lifts

 a) Squats

Every 2' for 3 sets : 12 Front Squats @55%

  Rest 3'

Every 2'30 for 3 sets : 12/12 Bulgarian Split Squats @25% of 1 RM Back Squat

  Rest 3'

Every 2' for 3 sets : 8 Reverse Nordics (slow eccentric phase)

 b) Push

Every 2' for 3 sets : 12 Strict Presses @55%

  Rest 3'

Every 2' for 3 sets : 12 Dumbbell Bench Presses

  Rest 3'

Every 2' for 3 sets : 12 Dips (lestés si trop facile)

C) Accessory work

3 sets of maximum hang time L-sit or tuck sit, rest 1'30

D) Mobility*

Session 7

A) Warm-up

Row erg 3' low, 2' medium, 1' high intensity

Then, 3 rounds with 12 x 20" ON /10" OFF

  Arch position

  Copenhagen plank left

  Copenhagen plank right

  Hollow position

B) Main lifts

 a) Hinge

Every 2' for 3 sets : 12 Deadlifts @55% of 1 RM

  Rest 3'

Every 1'30 for 3 sets : 12 Hip Thrusts @55% of 1 RM Deadlift

  Rest 3'

Every 2' for 3 sets : 8 Zercher Jefferson Curls Barbell

 c) Pull

Every 2' for 3 sets : 12 Strict Pull ups (banded if needed)

  Rest 3'

Every 2' for 3 sets : 12 Pendlay Rows barbell @60%

  Rest 3'

Every 2' for 3 sets : 12 Sumo Deadlift Highpulls (SDHP) barbell

C) Accessory work

Every 2' : 25-35 V-ups, 4 sets

D) Mobility*

Session 8

A) Warm-up / 3 sets :

  10/10 Single Leg Deficit Calf Raises with Db if needed

  15/15 Soleus Calf Raises

  15 Wall Tibialis raises

B) Aerobic capacity

25' bike slow pace @120-200 Watts (damper 3-4) 80-90 tours/min

Straight into : Run 20' slow pace (8-11 km/h)

C) Mobility*

Session 9

A) Warm-up

3 rounds of :

  20 Walking Lunges

  10 Burpees target

  10 V-ups

B) Wod Benchmark : Angie

For time (Advanced level)

  100 Pull-ups

  100 Push-ups

  100 Sit-ups

  100 Air Squats

Intermediate Level : 5 rounds of 20 reps

Beginner level : 10 rounds of 10 reps

C) Accessory work

 a) 3 x 10/10 Side lying Db external rotation (ER), no rest

 

 b) 3 x iso max Prone W holding 2-5 kg Dbs

Session 10

A) Warm-up

2 rounds of :

  10 Dbs Cuban Press 2-8 kg

  20 Alternating Cossak Squats

  10 Kip Swings

  10 Ring rows

B) High Intensity Intervals

4 sets of 2' ON / 1' OFF

  10 Bar Muscle Ups (Bar MU) / Chest to bar Pull-ups (CTB)

  Max Dumbbells Thrusters 2 x 10-25 kg

C) Accessory work

 a) 3 sets of 12 Db Pull Overs + 12 Bench Butterflies Dbs (bras tendus !), rest 1'

D) Mobility*

Session 11

A) Warm-up

Bike erg 3' low, 2' medium, 1' high intensity

Then, 3 rounds with 20" ON / 10" OFF

  Bridge progression

  Reverse Chinese Plank

  Hollow Rocks

  Starfish plank 10"/10"

B) Main lifts

 a) Squats

Every 2' for 3 sets : 12 Front Squats @60%

  Rest 3'

Every 2'30 for 3 sets : 12/12 Bulgarian Split Squats @27% of 1 RM Back Squat

  Rest 3'

Every 2' for 3 sets : 10 Reverse Nordics (slow eccentric phase)

 b) Push

Every 2' for 3 sets : 12 Strict Presses @60%

  Rest 3'

Every 2' for 3 sets : 12 Dumbbell Bench Presses AHAP

  Rest 3'

Every 2' for 3 sets : 12 Dips weighted AHAP

C) Accessory work 

 a) 3 sets of maximum hang time L-sit or tuck sit, rest 1'30

D) Mobility*

Session 12

A) Warm-up

Row erg 3' low, 2' medium, 1' high intensity

Then, 3 rounds with 12 x 20" ON /10" OFF

  Arch position

  Copenhagen plank left

  Copenhagen plank right

  Hollow position

B) Main lifts

 a) Hinge

Every 2' for 3 sets : 12 Deadlifts @60% of 1 RM

  Rest 3'

Every 1'30 for 3 sets : 12 Hip Thrusts @60% of 1 RM Deadlift

  Rest 3'

Every 2' for 3 sets : 8 Zercher Jefferson Curls

 b) Pull

Every 2' for 3 sets : 12 Strict Pull ups (lesté ou délesté au besoin)

  Rest 3'

Every 2' for 3 sets : 12/12 Db Chainsaw rows as heavy as possible (AHAP)

  Rest 3'

Every 2' for 3 sets : 12 Barbell Upright rows 

C) Accessory work

 a) 10 x 30" ON / 30" OFF

  GHD Sit-ups

  GHD Hip Extensions

D) Mobility*

Session 13

A) Warm-up / 3 sets :

  10/10 Single Leg Deficit Calf Raises with Db if needed

  15/15 Soleus Calf Raises

  15 Wall Tibialis raises

B) Zone 2 - Aerobic capacity

20' bike easy pace @120-200 Watts (damper 3-4) 80-90 tours/min

Straight into : Run 20' easy pace (8-11 km/h)

Straight into 10' Ski erg or Row erg easy pace

C) Mobility*

Session 14

A) Warm-up

3 rounds of :

  20 Jumping jacks

  20 Moutain Climbers

  10 Cossack Squats

B) Wod Benchmark / BARBARA

5 rounds for time of

  20 Pullups

  30 Pushups

  40 Sit-ups

  50 Air Squats

  Rest 3'

(Advanced version)

Intermediate version : 4 rounds of 10/20/30/40/50

Beginner version : 3 rounds of : 

  10 Jumping Pull-ups

  20 Kneeling Push-ups

  30 Sit-ups

  40 Air Squats

D) Mobility*

Session 15

A) Warm-up

4 rounds of :

  20" moutain climbers

  2 Wall Walks

  10 Box jump overs (BJO) step down

  5/5 Curtsey lunges

B) High Intensity Intervals 

4 sets of 4' ON / 2' OFF

  16/20 Cal Row

  15 Kb Swings (girl 16-24 / men 24-32 kg)

  10 Burpees box jumps overs (BBJO)

  Max Dumbbells Push Presses 2 x 12,5-22,5 kg

C) Accessory work

 a) 3 sets of 10 Db Pull Overs + 10 Bench Butterflies Dbs (bras tendus !), rest 1'

D) Mobility*

Session 16

A) Warm-up

Run 10' easy pace

B) Test maximal strength

  Find 1 RM Deadlift

  Then, Find 1 RM Strict Weighted Pull up

C) Power

Every 2'30 for 4 sets :

  4 Double Dbs Hang Snatch 15-30 kg (doit être lourd)

  4 Burpees Tuck Jumps

  

D) Mobility*

Session 17

A) Warm-up

10' Bike easy pace

B) Test maximal strength

  Find 1 RM Front Squat

  Find 1 RM Strict Press

C) Power

Every 2'30 for 4 sets : 

  4 Jumping Muscle-ups

  4 Medecin ball throws or Sandbag Cleans 30-70 kg

D) Mobility*

Session 18

Swim or bike 1H  

Session 19

A) Warm-up

3 rounds with 20" ON / 10" OFF

  Handstand hold

  Copenhagen plank left / 20" right

  Reverse Plank

  Hollow hold

B) Test maximal strength

  Find 1 RM Back Squat

  Find 1 RM Bench Press

C) Power 

Every 2'30 for 4 sets :

  4 Box Back Squat @50% (explosive concentric phase)

  4 Burpees High Box Jumps

D) Mobility*

Session 20 - Sprint outdoor

A) Warm-up

Footing 5' (alternate 200m run + 200m reverse run)

Athletic Drills 5'

B) Sprints

Every 1' for 6 sets : 20m sprint

 Rest 2'

Every 1'15 for 6 sets : 30 m sprint

 Rest 2'

Every 2'30 for 3 sets : 100m sprint

C) Active recovery

Footing 10'

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