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v2.10.4PRO

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Planificación de entrenamiento (programación) Box25 Athletes

This workout program is by default, has a calendar view. But no updates have been made in this program for more than 3 days, so the workouts are displayed in the form of a list.
Entrenamiento Fecha
WOD-1728709 (GM)
RFT de: 30 сalorías Assault Air Bike 15 Pies a la barra 12 Dominadas al pecho 9 Muscle ups en barra 20 сalorías Assault Air Bike 12 Pies a la barra 9 Dominadas al pecho 6 Muscle ups en barra 10 сalorías Assault Air Bike 9 Pies a la barra 6 Dominadas al pecho 3 Muscle ups en barra
October 15, 2021
WOD-8269202 (WM)
RFT de: 125 Saltos dobles a la comba 21 Arrancada de Potencia 111/78-libras 15 Thrusters 111/78-libras 125 Saltos dobles a la comba 15 Thrusters 111/78-libras 21 Arrancada de Potencia 111/78-libras 125 Saltos dobles a la comba
October 14, 2021
WOD-6000048 (WG)
3 rondas por tiempo de: 30-20-10 Dumbbell Hang Clean and Jerks 50/34-libras Lateral burpee
October 14, 2021
WOD-2893393 (WGM)
Termina el máximo de repeticiones en 20 minutos: 30 Pelotas a la pared 25 сalorías Remo 20 Pies a la barra
October 12, 2021
WOD-2791629 (WG)
Tantas rondas como sea posible (AMRAP) en 20 minutos de: 10-15-20-25 Double kettlebell Snatch 1/0,8-pood 10-15-20-25 сalorías 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.

El autor: 

wodcatbot

10.000 / 10

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.