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Piano di allenamento (programma) Building Muscle Plan

  • Тренувальний день 1 (3 wods)
    Back Squat 5-4-3-2-1
    For strength: 5-4-3-2-1 Back Squats
    Bench Press 5-5-5-5-5
    For strength: 5-5-5-5-5 Bench press 80/80-% RM
    Training Plan WOD-1
    10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Bench press 65-% RM Kettlebell Swing 2/1-pood
  • Тренувальний день 2 (3 wods)
    Training Plan WOD-2
    5 rounds for time of: 5 Deadlifts 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Push Jerks 145/105-lb
    Weighted Pullups
    For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM
    Deadlift 5-4-3-2-1
    4 rounds for time of: 5 Deadlifts 50/50-% RM 4 Deadlifts 60/60-% RM 3 Deadlifts 70/70-% RM 2 Deadlifts 80/80-% RM 1 Deadlifts 90/90-% RM
  • Тренувальний день 3 (3 wods)
    Weighted Dips
    For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
    Clean and Jerk 5-5-5-5-5
    For strength: 5-5-5-5-5 Clean and Jerk 80-% RM
    DT 2
    For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb
  • Тренувальний день 4 (2 wods)
    Front Squat
    For strength: 10-10-10-10 Front Squats 70-% RM
    Lunchbreak Workout
    For time: 10 Shoulder Press 115/75-lb 15 Overhead Squats 115/75-lb 20 Push Press 115/75-lb 25 Front Squats 115/75-lb 30 Push Jerks 115/75-lb 35 Back Squats 115/75-lb
  • Тренувальний день 5 (3 wods)
    Bench Press 4x10
    For strength: 10-10-10-10 Bench press 70-% RM
    DeadLift 4x10
    For strength: 10-10-10-10 Deadlifts 70-% RM
    Catapult
    3 rounds for time of: 21-15-9 Deadlifts 100-% BW Push Jerks 50-% BW
  • Тренувальний день 6 (3 wods)
    50 Strict Pull-Ups
    For time: 50 Strict Pull-Up
    WOD-0567111
    For strength: 5-5-5-5-5 Snatch 70-% RM
    WOD-8904847
    Complete as many rounds as possible in 12 minutes of: 5 Snatch 50-% BW 5 Hang Power Snatch 50-% BW 5 Overhead Squats 50-% BW 5 Push Jerks Behind the Head 50-% BW
  • Тренувальний день 7 (3 wods)
    Weighted Bar Dips
    For strength: 10-9-8-7-6-5 Weighted Bar Dips 50/25-% RM
    Training Plan WOD-3
    4 rounds for time of: 50 Back Squats 30-% RM 50 Weighted Bar Dips 30-% RM
    Back Squat 5x7
    For strength: 7-7-7-7-7 Back Squats 75-% RM
  • Тренувальний день 8 (3 wods)
    Weighted Pull Ups 50reps
    For time: 50 Weighted Pull-ups 25-% RM
    DeadLift 5x5
    For strength: 5-5-5-5-5 Deadlifts 70-% RM
    WOD-2196445
    3 rounds for time of: 21-15-9 Sumo Deadlift High Pull 95/65-lb Renegade rows 50/35-lb Dumbbell Push Press 50/35-lb
  • Тренувальний день 9 (3 wods)
    DT 2
    For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb
    Clean 5x5
    For strength: 5-5-5-5-5 Clean 80-% RM
    Weighted Bar Dips 10-9-8-7-6-5
    For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
  • Тренувальний день 10 (3 wods)
    Snatch 5x5
    For strength: 5-5-5-5-5 Snatch 70-lb
    Front Squat 4x10
    For strength: 10-10-10-10 Front Squats 70-% RM
    CF-180225
    10 rounds for time of: 1 Power Snatchs 185/125-lb 3 Overhead Squats 185/125-lb
  • Тренувальний день 11 (3 wods)
    Bench Press 4x10
    For strength: 10-10-10-10 Bench press 70-% RM
    DeadLift 4x10
    For strength: 10-10-10-10 Deadlifts 70-% RM
    Linda
    10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Deadlifts 150/150-% BW Bench press 100/100-% BW Clean 75/75-% BW
  • Тренувальний день 12 (3 wods)
    Weighted Pull Ups 50
    For time: 50 Weighted Pull-ups 25-% BW
    Snatch 3-3-3-3-3
    For strength: 3-3-3-3-3 Snatch 80/80-% RM
    Strength Day
    5 rounds for time of: 15-12-9-6-3 Dumbbell Clean Weighted Pull-ups
  • Тренувальний день 13 (3 wods)
    KUTSCHBACH
    7 rounds for time of: 11 Back Squats 185-lb 10 Push Jerks 135-lb
    Back Squat 5-4-3-2-1
    For strength: 5-4-3-2-1 Back Squats
    Bar Dips 5 min
    Complete as many rounds as possible in 5 minutes of: Bar Dips
AllenamentoTraining day
Back Squat 5-4-3-2-1 (W)
For strength: 5-4-3-2-1 Back Squats
Тренувальний день 1
Bench Press 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Bench press 80/80-% RM
Тренувальний день 1
Training Plan WOD-1 (W)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Bench press 65-% RM Kettlebell Swing 2/1-pood
Тренувальний день 1
Training Plan WOD-2 (W)
5 rounds for time of: 5 Deadlifts 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Push Jerks 145/105-lb
Тренувальний день 2
Weighted Pullups (W)
For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM
Тренувальний день 2
Deadlift 5-4-3-2-1 (W)
4 rounds for time of: 5 Deadlifts 50/50-% RM 4 Deadlifts 60/60-% RM 3 Deadlifts 70/70-% RM 2 Deadlifts 80/80-% RM 1 Deadlifts 90/90-% RM
Тренувальний день 2
Weighted Dips (W)
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
Тренувальний день 3
Clean and Jerk 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Clean and Jerk 80-% RM
Тренувальний день 3
DT 2 (W)
For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb
Тренувальний день 3
Front Squat (W)
For strength: 10-10-10-10 Front Squats 70-% RM
Тренувальний день 4
Lunchbreak Workout (W)
For time: 10 Shoulder Press 115/75-lb 15 Overhead Squats 115/75-lb 20 Push Press 115/75-lb 25 Front Squats 115/75-lb 30 Push Jerks 115/75-lb 35 Back Squats 115/75-lb
Тренувальний день 4
Bench Press 4x10 (W)
For strength: 10-10-10-10 Bench press 70-% RM
Тренувальний день 5
DeadLift 4x10 (W)
For strength: 10-10-10-10 Deadlifts 70-% RM
Тренувальний день 5
Catapult (W)
3 rounds for time of: 21-15-9 Deadlifts 100-% BW Push Jerks 50-% BW
Тренувальний день 5
50 Strict Pull-Ups (G)
For time: 50 Strict Pull-Up
Тренувальний день 6
WOD-0567111 (W)
For strength: 5-5-5-5-5 Snatch 70-% RM
Тренувальний день 6
WOD-8904847 (W)
Complete as many rounds as possible in 12 minutes of: 5 Snatch 50-% BW 5 Hang Power Snatch 50-% BW 5 Overhead Squats 50-% BW 5 Push Jerks Behind the Head 50-% BW
Тренувальний день 6
Weighted Bar Dips (W)
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50/25-% RM
Тренувальний день 7
Training Plan WOD-3 (W)
4 rounds for time of: 50 Back Squats 30-% RM 50 Weighted Bar Dips 30-% RM
Тренувальний день 7
Back Squat 5x7 (W)
For strength: 7-7-7-7-7 Back Squats 75-% RM
Тренувальний день 7
Weighted Pull Ups 50reps (W)
For time: 50 Weighted Pull-ups 25-% RM
Тренувальний день 8
DeadLift 5x5 (W)
For strength: 5-5-5-5-5 Deadlifts 70-% RM
Тренувальний день 8
WOD-2196445 (W)
3 rounds for time of: 21-15-9 Sumo Deadlift High Pull 95/65-lb Renegade rows 50/35-lb Dumbbell Push Press 50/35-lb
Тренувальний день 8
DT 2 (W)
For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb
Тренувальний день 9
Clean 5x5 (W)
For strength: 5-5-5-5-5 Clean 80-% RM
Тренувальний день 9
Weighted Bar Dips 10-9-8-7-6-5 (W)
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
Тренувальний день 9
Snatch 5x5 (W)
For strength: 5-5-5-5-5 Snatch 70-lb
Тренувальний день 10
Front Squat 4x10 (W)
For strength: 10-10-10-10 Front Squats 70-% RM
Тренувальний день 10
CF-180225 (W)
10 rounds for time of: 1 Power Snatchs 185/125-lb 3 Overhead Squats 185/125-lb
Тренувальний день 10
Bench Press 4x10 (W)
For strength: 10-10-10-10 Bench press 70-% RM
Тренувальний день 11
DeadLift 4x10 (W)
For strength: 10-10-10-10 Deadlifts 70-% RM
Тренувальний день 11
Linda (W)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Deadlifts 150/150-% BW Bench press 100/100-% BW Clean 75/75-% BW
Тренувальний день 11
Weighted Pull Ups 50 (W)
For time: 50 Weighted Pull-ups 25-% BW
Тренувальний день 12
Snatch 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Snatch 80/80-% RM
Тренувальний день 12
Strength Day (W)
5 rounds for time of: 15-12-9-6-3 Dumbbell Clean Weighted Pull-ups
Тренувальний день 12
KUTSCHBACH (W)
7 rounds for time of: 11 Back Squats 185-lb 10 Push Jerks 135-lb
Тренувальний день 13
Back Squat 5-4-3-2-1 (W)
For strength: 5-4-3-2-1 Back Squats
Тренувальний день 13
Bar Dips 5 min (G)
Complete as many rounds as possible in 5 minutes of: Bar Dips
Тренувальний день 13

The training program consists of 38 WOD with a large predominance of short strength training, excluding completely cardio load. This training plan is suitable, if your goal is to increase strength and gain weight at the expense of endurance. The training plan combines strength training and short “heavy” crossfit workouts. Basic exercises with large weights for a small number of repetitions prevail, which is the main condition for the development of strength and weight (muscle mass) gaining. This program offers technically difficult weightlifting exercises, so make sure to consult with th...

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