Planification d'entraînement (programmation) Home Training Plan no equip
- Journée 1 (1 wods)
Home Training 1st day 2 rounds for time of: 10 Pompes 20 sec Plank 20 Pompes 40 sec Plank 30 Pompes 60 sec Plank 3 minutes Repos 10 Air Squats 10 Crunch 20 Air Squats 20 Crunch 30 Air Squats 30 Crunch 3 minutes Repos - Journée 2 (2 wods)
Handstand Practice For time: 20 minutes HandstandHome Training 2nd day 3 rounds for time of: 20 Wall Climb 20 Turkish Get-Up 20 Pompes - Journée 3 (1 wods)
Home Training 3rd day 5 rounds for time of: 40 Air Squats 30 Sit-Ups 20 Pompes 30 Leg Raises - Journée 4 (1 wods)
Home Training 4th day 4 rounds for time of: 20 Burpees 15 V ups 10 Hand Release Push-Up - Journée 5 (1 wods)
Home Training 5th day For time: 70 Pistol Squat 50 Pompes 30 Sit-Ups 30 Turkish Get-Up 20 Hand Release Push-Up - Journée 6 (1 wods)
Home Training 6th day Complete as many rounds as possible in 14 minutes of: 5 Pompes 5 Burpees 5 V ups - Journée 7 (2 wods)
Home Training 7th day For time: 30 sec Handstand 20 Pompes 30 sec Handstand 20 Sit-Ups 30 sec Handstand 20 BurpeesHandstand Practice For time: 20 minutes Handstand - Journée 8 (1 wods)
Home Training 8th day 10 rounds for time of: 1 minutes Plank 30 sec Repos 1 minutes Air Squats 30 sec Repos - Journée 9 (1 wods)
Homework For time: 50 Burpees 100 Pompes 150 Sit-Ups 200 Air Squats - Journée 10 (2 wods)
Home Training 10th day 6 rounds for time of: 20 Wall Climb 20 Turkish Get-Up 20 Hand Release Push-UpHandstand Practice For time: 20 minutes Handstand - Journée 11 (1 wods)
Home Training 11th day 2 rounds for time of: 50 Pistol Squat 50 Clapping push-ups 50 Squat Jumps - Journée 12 (1 wods)
Home Training 12th day 3 rounds for time of: 21-15-9 V ups Burpees Pompes - Journée 13 (1 wods)
300 Push-up Standards For time: 300 Pompes - Journée 14 (1 wods)
Home Training 14th day Complete as many rounds as possible in 15 minutes of: 7 Air Squats 5 Leg Raises 3 Wall Climb
| Faire des exercices | Training day |
|---|---|
| Home Training 1st day (GM) 2 rounds for time of:
10 Pompes
20 sec Plank
20 Pompes
40 sec Plank
30 Pompes
60 sec Plank
3 minutes Repos
10 Air Squats
10 Crunch
20 Air Squats
20 Crunch
30 Air Squats
30 Crunch
3 minutes Repos | Journée 1 |
| Handstand Practice (G) For time:
20 minutes Handstand | Journée 2 |
| Home Training 2nd day (G) 3 rounds for time of:
20 Wall Climb
20 Turkish Get-Up
20 Pompes | Journée 2 |
| Home Training 3rd day (G) 5 rounds for time of:
40 Air Squats
30 Sit-Ups
20 Pompes
30 Leg Raises | Journée 3 |
| Home Training 4th day (G) 4 rounds for time of:
20 Burpees
15 V ups
10 Hand Release Push-Up | Journée 4 |
| Home Training 5th day (G) For time:
70 Pistol Squat
50 Pompes
30 Sit-Ups
30 Turkish Get-Up
20 Hand Release Push-Up | Journée 5 |
| Home Training 6th day (G) Complete as many rounds as possible in 14 minutes of:
5 Pompes
5 Burpees
5 V ups | Journée 6 |
| Home Training 7th day (G) For time:
30 sec Handstand
20 Pompes
30 sec Handstand
20 Sit-Ups
30 sec Handstand
20 Burpees | Journée 7 |
| Handstand Practice (G) For time:
20 minutes Handstand | Journée 7 |
| Home Training 8th day (GM) 10 rounds for time of:
1 minutes Plank
30 sec Repos
1 minutes Air Squats
30 sec Repos | Journée 8 |
| Homework (G) For time:
50 Burpees
100 Pompes
150 Sit-Ups
200 Air Squats | Journée 9 |
| Home Training 10th day (G) 6 rounds for time of:
20 Wall Climb
20 Turkish Get-Up
20 Hand Release Push-Up | Journée 10 |
| Handstand Practice (G) For time:
20 minutes Handstand | Journée 10 |
| Home Training 11th day (G) 2 rounds for time of:
50 Pistol Squat
50 Clapping push-ups
50 Squat Jumps | Journée 11 |
| Home Training 12th day (G) 3 rounds for time of:
21-15-9
V ups
Burpees
Pompes | Journée 12 |
| 300 Push-up Standards (G) For time:
300 Pompes | Journée 13 |
| Home Training 14th day (G) Complete as many rounds as possible in 15 minutes of:
7 Air Squats
5 Leg Raises
3 Wall Climb | Journée 14 |
Le programme d’entraînement est idéal pour les débutants. La partie majeure du plan consiste en un entraînement de gymnastique avec son propre poids et ne nécessite pas d’articles auxiliaires pour ce faire. Les exercices eux-mêmes sont très simples et sont probablement familiers depuis longtemps, on n’a donc peut-être pas les connaissances particulières pour pratiquer selon ce plan. Avec ce programme, on n’a pas besoin d’être au gym pendant l’entraînement, on peut s’entraîner dans n’importe quel lieu pratique.
