We a From Ukraine

Planificación de entrenamiento (programación) Home Training Plan

  • Día 1 (2 wods)
    Handstand Practice
    For time: 20 minutes Handstand
    Home Training-001
    Complete as many rounds as possible in 10 minutes of: 5 Dominadas 10 Flexiónes 15 Kettlebell Push Jerks
  • Día 2 (1 wods)
    Home Training-002
    4 rounds for time of: 20 Goblet Squat 20 Walking Lunge 20 Kettlebell Swing
  • Día 3 (1 wods)
    Angie
    For time: 100 Dominadas 100 Flexiónes 100 Sit-Ups 100 Air Squats
  • Día 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 Peso muerto 1/1-pood
    Handstand Walk Practice
    For time: 20 minutes Handstand Walks
  • Día 5 (1 wods)
    Home Training-004
    5 rounds for time of: 10 Kipping Pull-Up 10 Kettlebell Push Jerks 10 Flexiónes
  • Día 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
  • Día 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
  • Día 8 (1 wods)
    Home Training-007
    10 rounds for time of: 10 Kettlebell Sumo Deadlift 1/1-pood 10 Goblet Squat 10 Kettlebell Swing
  • Día 9 (2 wods)
    Handstand Practice
    For time: 20 minutes Handstand
    Home Training-008
    3 rounds for time of: 20 Wall Climb 100 meters Overhead Walks 1/1-pood 20 Push Press 1/1-pood
  • Día 10 (1 wods)
    Home Training-009
    For time: 50 Dominadas 100 Flexiónes 50 Knees to Elbows
  • Día 11 (1 wods)
    Home Training-011
    For time: 100 Overhead Lunge 100 Crunch 100 Flexiónes 100 Goblet Squat
  • Día 12 (1 wods)
    Home Training-012
    For time: 10 Press de hombros 15 Overhead Squats 20 Push Press 25 Goblet Squat 30 Push Jerks
  • Día 13 (1 wods)
    Home Training-013
    3 rounds for time of: 21-15-9 Peso muerto Weighted Pull-ups Flexiónes
  • Día 14 (1 wods)
    Home Training-014
    For time: 20 Zancadas con peso 30 Kipping Pull-Up 20 Zancadas con peso 30 Flexiónes 20 Zancadas con peso 30 Sit-Ups 20 Zancadas con peso
EntrenamientoTraining day
Handstand Practice (G)
For time: 20 minutes Handstand
Día 1
Home Training-001 (WG)
Complete as many rounds as possible in 10 minutes of: 5 Dominadas 10 Flexiónes 15 Kettlebell Push Jerks
Día 1
Home Training-002 (WG)
4 rounds for time of: 20 Goblet Squat 20 Walking Lunge 20 Kettlebell Swing
Día 2
Angie (G)
For time: 100 Dominadas 100 Flexiónes 100 Sit-Ups 100 Air Squats
Día 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 Peso muerto 1/1-pood
Día 4
Handstand Walk Practice (G)
For time: 20 minutes Handstand Walks
Día 4
Home Training-004 (WG)
5 rounds for time of: 10 Kipping Pull-Up 10 Kettlebell Push Jerks 10 Flexiónes
Día 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
Día 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
Día 7
Home Training-007 (W)
10 rounds for time of: 10 Kettlebell Sumo Deadlift 1/1-pood 10 Goblet Squat 10 Kettlebell Swing
Día 8
Handstand Practice (G)
For time: 20 minutes Handstand
Día 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
Día 9
Home Training-009 (G)
For time: 50 Dominadas 100 Flexiónes 50 Knees to Elbows
Día 10
Home Training-011 (WG)
For time: 100 Overhead Lunge 100 Crunch 100 Flexiónes 100 Goblet Squat
Día 11
Home Training-012 (W)
For time: 10 Press de hombros 15 Overhead Squats 20 Push Press 25 Goblet Squat 30 Push Jerks
Día 12
Home Training-013 (WG)
3 rounds for time of: 21-15-9 Peso muerto Weighted Pull-ups Flexiónes
Día 13
Home Training-014 (WG)
For time: 20 Zancadas con peso 30 Kipping Pull-Up 20 Zancadas con peso 30 Flexiónes 20 Zancadas con peso 30 Sit-Ups 20 Zancadas con peso
Día 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.

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