Programmation sur mesure
Matériel disponible :
1 Assault Bike
1 Concept II Rower
1 TRX
Pull up bar / Dips
WEEK 4
Séance 1
Warm-up : Run 3k not for time
Wod : 5 RFT, rest 1' between sets
10 Pull-ups
20 Pushups
30 Sit-ups
40 Air Squat
Renfo : Tabata Rower Hip Thrusts
Séance 2
Warm-up : Programme force ou hypertrophie sur les fessiers en position de squat
MetCon : Every 4' for 5 sets
9 - 7 - 5
Cal AB
Burpees
Skills : Accumulate 3' handstand hold, every break, do 20 DU
Séance 3
Warm-up : Tabata Air Squats
Tabata Pushups
Tabata DU
MetCon : 20 x 250m Row every 1'30 (target pace <2')
Core : 16 x 40" ON / 20" OFF
Left Side Plank Starfish Hold
Right Side Plank Starfish Hold
TRX Pike ups
Reverse Plank Bridge Hold
Séance 4
Warm-up : 10' amrap DUs
Wod : For Time reverse (fait le wod dans un sens puis dans l'autre, donc les wall climbs t'en fais 20)
100 Cal AB
80m Bear Crawl feet on towel
60 Burpees
40 Jumping Lunges
20 V-ups
10 Wall Climbs
Renfo : Wall Squat tempo for technique
5 x 5 reps tempo 5-3-1-1 (5 secondes de descente et 3 secondes en iso en bas le plus proche du mur bras tendus au ciel)
rest 1'
Séance 5
Warm-up : Run
5' @8-9 km/h
5' @10 km/h
MetCon :
Part 1 : Max Cal AB 10 x 30" ON / 30" OFF, write total score
Part 2 : 80 Rower Hip Thrusts
Part 3 : Max Cal AB 10 x 30" ON / 30" OFF, write total score
No rest between parts
Renfo : Tabata High Knees Hold Hanging position
Séance 6
Warm-up : 10' amrap DU
MetCon : Run sprints
20 x 100m every minute on the minute
Renfo : 50 strict TTB + 50 ring rows (mix as you want)
Séance 7
Yoga
WEEK 3
Séance 1
Warm-up : Run 10' @ 9 - 10 km/h
Wod : For Time
100 Burpees
200 Air Squats
100 Burpees
Renfo : 2 Rounds
10 TRX Face Pulls
10 TRX Pull Down
10 TRX Overhead Jackhammer
Hold 1'' at top position every rep of every movement
Séance 2
Warm-up : 5 Rounds not for time
10 Pushups
10 Ring Rows
10 V-ups
Wod : Every 5' for 6 sets
5 Wall Climb
10 Cal Row
5 Wall Climb
Séance 3
Warm-up : 12 x 40"/20"
Moutain Climbers
Single leg Squats with towel
DU
MetCon : Row 10 x 500m (target pace < 2'10 / 500m) every 3'30
Skills : 100 shoulder touches handstand position
Séance 4
Warm-up : Amrap 8'
20 One legged Squats
20 Squat jumps
Wod : Emom 20' max reps
Min 1 : DU
Min 2 : Pushups
Core : 3 Rounds
20 Strict Toes to Bar
20 Alternating Single leg V-ups
20 Rower Hip Thrusts with towel
Séance 5
Warm-up : Run 2k not for time
MetCon : Running intervals
10 x 400m afap every 3'
Renfo : 3 x 15 armless sit-ups
Séance 6
Warm-up : stretching routine
Wod : 400m Walking lunges for time
Renfo : 8 rounds (no rest)
20" Hollow Arch hold
20" Hollow Rock hold
Séance 7
Yoga
WEEK 2
Séance 1
Warm-up : 4 x 2' Max Double Unders / 1' rest
Work Capacity : Run 5 Rounds of
3' Cool pace (8-10 km/h)
2' Medium pace (>11 km/h)
1' Fast (>13 km/h)
Séance 2
Warm-up : 3 Rounds not for time
10 TRX Face Pulls
10 TRX Pull Down
10 TRX Overhead Jackhammer
Hold 1'' at top position every rep of every movement
MetCon : 250m Row every 1'30 for 15 sets (pace < 1'55/500m)
Renfo : 40"/20" x 16
Armless Sit-ups
Lower Body Crunch
Left Side Plank
Right Side Plank
Séance 3
Warm-up : 5 Rounds not for time
10 Pushups
10 Ring Rows
10 V-ups
Wod : 2 Rounds For time
10 Wall Climb
20 Burpees
30 Pike Pushups
40 Cal Bike
Renfo : 3 x 15 Glute Bridge Feet on Bench
Séance 4
Warm-up : Death by Burpees
Every minute, add 1 rep, start @5 reps
MetCon : Test / Death by
Every 2' you must complete
15 Cal Row
10 Burpees over the Row
Your score is the last round you completed + the number of reps in the last round you failed. Don't quit...
If you fail before 5 rounds, take 2' off and continue until death
Renfo : 12 x 30" ON / 30" OFF
Handstand hold
High knees hold hanging or dip bar supported
Starfish Plank Right
Starfish Plank Left
Séance 5
Warm-up : 10' Work on your handstand walk technique
Wod : For time
100 Squats
100 Sit-ups
100 Jumping Lunges
100 Cal AB
100 Push-ups
Séance 6
Warm-up : 10' Work on your handstand technique
MetCon : As Fast As Possible (AFAP)
6 Rounds of Run 1k / Rest 1'
Target sub 5' every km
Renfo : 3 rounds
15 Rower Hip Thrust
15 Rower Pike Ups
Séance 7
Yoga
WEEK 1
Séance 1
Warm-up : Défi Confiné n°1
100 Burpees for time
MetCon : 250 m Row every 1'30 for 10 sets
Renfo : 4 Rounds not for time
10 Archer Rows
20 Spider Plank
10 Lower Body Crunch
Séance 2
Warm-up : Défi Confiné n°3
Amrap 8'
20 One Legged Squats
20 Air Squats
MetCon : 2 blocs de 10 x 30" ON / 30" OFF
Max Cal Assault Bike
Renfo : 3 Rounds AFAP
30 Armless Sit-ups
30 Glute Bridge
Séance 3
Warm-up : 3 Rounds not for time
400m Row
90 DU
25 Burpees over the Row
MetCon : For time
3000m Row (pace target <2'/500m)
Every minute, do 5 Burpees over the Row
Renfo :
4 x 20" V-ups / 20'' Plank
4 x 20" Lower body Crunch / 20" Side Plank
4 x 30'' Rower Pike Ups / 30" Rower Hip Thrust
Séance 4
Warm-up : 4 x 2' Max Double Unders / 1' rest
Wod : Every 3' for 5 sets
5 Wall Climbs
10 Pushups
15 Cal Row
Renfo : Emom 10'
6-12 TTB
Séance 5
Warm-up : Assault Bike
2' Cool pace (50 rpm)
2' Medium pace (55 rpm)
1' Fast (60 rpm)
1' @50 rpm
2' @57 rpm
2' @65 rpm
Wod :
6' Hanging
Each break, do 20 Jumping lunges & 10 Burpees
MetCon : Tabata Cal Bike
Renfo : Handstand hold
Hold 5' / Every break : 15 V-ups
Séance 6
Warm-up : 4 Rounds not for time
20 Squat Kossack
10 Squat Jumps
10 Bulgarian Split Squat / leg
Wod : Cindy
Amrap 20'
5 Pullups
10 Pushups
15 Air Squats
Active recovery 10' on bike
Séance 7
Yoga