Planification d'entraînement (programmation) Home Training Plan
- Journée 1 (2 wods)
Handstand Practice For time: 20 minutes HandstandHome Training-001 Complete as many rounds as possible in 10 minutes of: 5 Tractions 10 Pompes 15 Kettlebell Push Jerks - Journée 2 (1 wods)
Home Training-002 4 rounds for time of: 20 Goblet Squat 20 Walking Lunge 20 Kettlebell Swing - Journée 3 (1 wods)
Angie For time: 100 Tractions 100 Pompes 100 Sit-Ups 100 Air Squats - Journée 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 soulevés de terre ou deadlifts 1/1-poodHandstand Walk Practice For time: 20 minutes Handstand Walks - Journée 5 (1 wods)
Home Training-004 5 rounds for time of: 10 Kipping Pull-Up 10 Kettlebell Push Jerks 10 Pompes - Journée 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 - Journée 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 - Journée 8 (1 wods)
Home Training-007 10 rounds for time of: 10 Kettlebell Sumo Deadlift 1/1-pood 10 Goblet Squat 10 Kettlebell Swing - Journée 9 (2 wods)
Handstand Practice For time: 20 minutes HandstandHome Training-008 3 rounds for time of: 20 Wall Climb 100 mètres Overhead Walks 1/1-pood 20 Push Press 1/1-pood - Journée 10 (1 wods)
Home Training-009 For time: 50 Tractions 100 Pompes 50 Knees to Elbows - Journée 11 (1 wods)
Home Training-011 For time: 100 Overhead Lunge 100 Crunch 100 Pompes 100 Goblet Squat - Journée 12 (1 wods)
Home Training-012 For time: 10 Shoulder Press 15 Overhead Squats 20 Push Press 25 Goblet Squat 30 Push Jerks - Journée 13 (1 wods)
Home Training-013 3 rounds for time of: 21-15-9 soulevés de terre ou deadlifts Weighted Pull-ups Pompes - Journée 14 (1 wods)
Home Training-014 For time: 20 Fentes marchées 30 Kipping Pull-Up 20 Fentes marchées 30 Pompes 20 Fentes marchées 30 Sit-Ups 20 Fentes marchées
| Faire des exercices | Training day |
|---|---|
| Handstand Practice (G) For time:
20 minutes Handstand | Journée 1 |
| Home Training-001 (WG) Complete as many rounds as possible in 10 minutes of:
5 Tractions
10 Pompes
15 Kettlebell Push Jerks | Journée 1 |
| Home Training-002 (WG) 4 rounds for time of:
20 Goblet Squat
20 Walking Lunge
20 Kettlebell Swing | Journée 2 |
| Angie (G) For time:
100 Tractions
100 Pompes
100 Sit-Ups
100 Air Squats | Journée 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
soulevés de terre ou deadlifts 1/1-pood | Journée 4 |
| Handstand Walk Practice (G) For time:
20 minutes Handstand Walks | Journée 4 |
| Home Training-004 (WG) 5 rounds for time of:
10 Kipping Pull-Up
10 Kettlebell Push Jerks
10 Pompes | Journée 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 | Journée 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 | Journée 7 |
| Home Training-007 (W) 10 rounds for time of:
10 Kettlebell Sumo Deadlift 1/1-pood
10 Goblet Squat
10 Kettlebell Swing | Journée 8 |
| Handstand Practice (G) For time:
20 minutes Handstand | Journée 9 |
| Home Training-008 (WG) 3 rounds for time of:
20 Wall Climb
100 mètres Overhead Walks 1/1-pood
20 Push Press 1/1-pood | Journée 9 |
| Home Training-009 (G) For time:
50 Tractions
100 Pompes
50 Knees to Elbows | Journée 10 |
| Home Training-011 (WG) For time:
100 Overhead Lunge
100 Crunch
100 Pompes
100 Goblet Squat | Journée 11 |
| Home Training-012 (W) For time:
10 Shoulder Press
15 Overhead Squats
20 Push Press
25 Goblet Squat
30 Push Jerks | Journée 12 |
| Home Training-013 (WG) 3 rounds for time of:
21-15-9
soulevés de terre ou deadlifts
Weighted Pull-ups
Pompes | Journée 13 |
| Home Training-014 (WG) For time:
20 Fentes marchées
30 Kipping Pull-Up
20 Fentes marchées
30 Pompes
20 Fentes marchées
30 Sit-Ups
20 Fentes marchées | Journée 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.
