Workout planning (programming) Home Training Plan
- Training Day 1 (2 wods)
Handstand Practice For time: 20 minutes HandstandHome Training-001 Complete as many rounds as possible in 10 minutes of: 5 Pull-Ups 10 Push-Ups 15 Kettlebell Push Jerks - Training Day 2 (1 wods)
Home Training-002 4 rounds for time of: 20 Goblet Squat 20 Walking Lunge 20 Kettlebell Swing - Training Day 3 (1 wods)
Angie For time: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats - Training Day 4 (2 wods)
Home Training-003 3 rounds for time of: 21-15-9 Overhead Squats 1/1-pood Burpees 1/1-pood Clean and Jerk 1/1-pood Deadlifts 1/1-poodHandstand Walk Practice For time: 20 minutes Handstand Walks - Training Day 5 (1 wods)
Home Training-004 5 rounds for time of: 10 Kipping Pull-Up 10 Kettlebell Push Jerks 10 Push-Ups - Training Day 6 (1 wods)
Home Training-005 10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Kettlebell Goblet Thruster 1/1-pood Burpees - Training Day 7 (1 wods)
Home Training-006 For time: 5 Push Press 1-pood 5 Goblet Squat 1-pood 5 Kettlebell Push Jerks 1-pood 5 Double Kettlebell Clean 1-pood - Training Day 8 (1 wods)
Home Training-007 10 rounds for time of: 10 Kettlebell Sumo Deadlift 1/1-pood 10 Goblet Squat 10 Kettlebell Swing - Training Day 9 (2 wods)
Handstand Practice For time: 20 minutes HandstandHome Training-008 3 rounds for time of: 20 Wall Climb 100 meters Overhead Walks 1/1-pood 20 Push Press 1/1-pood - Training Day 10 (1 wods)
Home Training-009 For time: 50 Pull-Ups 100 Push-Ups 50 Knees to Elbows - Training Day 11 (1 wods)
Home Training-011 For time: 100 Overhead Lunge 100 Crunch 100 Push-Ups 100 Goblet Squat - Training Day 12 (1 wods)
Home Training-012 For time: 10 Shoulder Press 15 Overhead Squats 20 Push Press 25 Goblet Squat 30 Push Jerks - Training Day 13 (1 wods)
Home Training-013 3 rounds for time of: 21-15-9 Deadlifts Weighted Pull-ups Push-Ups - Training Day 14 (1 wods)
Home Training-014 For time: 20 Weighted Lunges 30 Kipping Pull-Up 20 Weighted Lunges 30 Push-Ups 20 Weighted Lunges 30 Sit-Ups 20 Weighted Lunges
| Workout | Training day |
|---|---|
| Handstand Practice (G) For time:
20 minutes Handstand | Training Day 1 |
| Home Training-001 (WG) Complete as many rounds as possible in 10 minutes of:
5 Pull-Ups
10 Push-Ups
15 Kettlebell Push Jerks | Training Day 1 |
| Home Training-002 (WG) 4 rounds for time of:
20 Goblet Squat
20 Walking Lunge
20 Kettlebell Swing | Training Day 2 |
| Angie (G) For time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats | Training Day 3 |
| Home Training-003 (WG) 3 rounds for time of:
21-15-9
Overhead Squats 1/1-pood
Burpees 1/1-pood
Clean and Jerk 1/1-pood
Deadlifts 1/1-pood | Training Day 4 |
| Handstand Walk Practice (G) For time:
20 minutes Handstand Walks | Training Day 4 |
| Home Training-004 (WG) 5 rounds for time of:
10 Kipping Pull-Up
10 Kettlebell Push Jerks
10 Push-Ups | Training Day 5 |
| Home Training-005 (WG) 10 rounds for time of:
10-9-8-7-6-5-4-3-2-1
Kettlebell Goblet Thruster 1/1-pood
Burpees | Training Day 6 |
| Home Training-006 (W) For time:
5 Push Press 1-pood
5 Goblet Squat 1-pood
5 Kettlebell Push Jerks 1-pood
5 Double Kettlebell Clean 1-pood | Training Day 7 |
| Home Training-007 (W) 10 rounds for time of:
10 Kettlebell Sumo Deadlift 1/1-pood
10 Goblet Squat
10 Kettlebell Swing | Training Day 8 |
| Handstand Practice (G) For time:
20 minutes Handstand | Training Day 9 |
| Home Training-008 (WG) 3 rounds for time of:
20 Wall Climb
100 meters Overhead Walks 1/1-pood
20 Push Press 1/1-pood | Training Day 9 |
| Home Training-009 (G) For time:
50 Pull-Ups
100 Push-Ups
50 Knees to Elbows | Training Day 10 |
| Home Training-011 (WG) For time:
100 Overhead Lunge
100 Crunch
100 Push-Ups
100 Goblet Squat | Training Day 11 |
| Home Training-012 (W) For time:
10 Shoulder Press
15 Overhead Squats
20 Push Press
25 Goblet Squat
30 Push Jerks | Training Day 12 |
| Home Training-013 (WG) 3 rounds for time of:
21-15-9
Deadlifts
Weighted Pull-ups
Push-Ups | Training Day 13 |
| Home Training-014 (WG) For time:
20 Weighted Lunges
30 Kipping Pull-Up
20 Weighted Lunges
30 Push-Ups
20 Weighted Lunges
30 Sit-Ups
20 Weighted Lunges | Training Day 14 |
The training program can be performed in any convenient place - at home, on the street or on vacation. The main advantage is that you need minimum equipment, which in case of its absence you can replace with the improvised items. Also, this program promotes regularity in implementation, because you can workout at a time convenient for you. Training consists of easy-to-do exercises that even a newbie can perform. Kettlebells or balls with sand are usually used as weights in training, but you can replace them with bottles of water, a cat or something else.
