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
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
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
15/15 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"
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 :
20 V-ups
D) Mobility*
Session 5
A) Warm-up / 3 rounds
20" // right
B) High Intensity Intervals
4 sets 4' ON / 2' OFF
Burpees
Db Snatches 10-25 kg
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 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
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
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
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)
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)
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'