Workout planning (programming) Box25 Athletes
| Workout | Date |
|---|---|
| WOD-1728709 (GM) For time:
30 calorie Assault Air Bike
15 Toes to bar
12 Chest-To-Bar Pull-Ups
9 Bar Muscle-Up
20 calorie Assault Air Bike
12 Toes to bar
9 Chest-To-Bar Pull-Ups
6 Bar Muscle-Up
10 calorie Assault Air Bike
9 Toes to bar
6 Chest-To-Bar Pull-Ups
3 Bar Muscle-Up | October 15, 2021 |
| WOD-8269202 (WM) For time:
125 Double Unders
21 Power Snatchs 111/78-lb
15 Thrusters 111/78-lb
125 Double Unders
15 Thrusters 111/78-lb
21 Power Snatchs 111/78-lb
125 Double Unders | October 14, 2021 |
| WOD-6000048 (WG) 3 rounds for time of:
30-20-10
Dumbbell Hang Clean and Jerks 50/34-lb
Lateral burpee | October 14, 2021 |
| WOD-2893393 (WGM) Complete max Reps in 20 minutes limit:
30 Wall Ball
25 calorie Row
20 Toes to bar | October 12, 2021 |
| WOD-2791629 (WG) Complete as many rounds as possible in 20 minutes of:
10-15-20-25 Double kettlebell Snatch 1/0,8-pood
10-15-20-25 calorie SkiErg
10-15-20-25 Burpees Bar-Facing | October 11, 2021 |
The author's training program for Alexander Yaroshchuk for everyone who wants to see a progression in their training. This program has a light version. The full prof version with supplemented special workouts is available by subscription.
The training program is planned for a 4 week mesocycle. 3 weeks a set of intensity, the last 4th week, recovery.
Weightlifting - working on the basics, technique, explosion. For equipment weight 30-50% for conditioned work 60-75%
The power part is a task, an increase in strength. The main work is on large muscle groups.
Aerobic component - long medcons and EMOMs to develop the base with work at the anaerobic threshold level.
Gymnastics - Gain strength in rigorous gymnastics, master rigorous exits and obstacle walking.
There is also a lot of local muscular endurance. With the task of working in strictly allotted times of rest and work and a large number of repetitions. Weight is not important.
Warm up
Warm up before training.
1- Working with rubber over the hips and shoulders
2- Working with roll on triggers
3- General warm-up and stretching
This is followed by a special warm-up
- If you start with TA, then warm-up for movement with a bar, work on positions and speed for 3-5 minutes. Be sure to pause in extreme positions. Add box jumping / plyometrics
- If gymnastics - we warm up with strict movements with a set of amplitude / efforts / you can work at the beginning with rubber.
- If aerobics, then a special warm-up - a couple of three sprints to turn on the central nervous system, start the respiratory system, activate the respiratory muscles.
