We a From Ukraine

Planification d'entraînement (programmation) Home Training Plan

  • Journée 1 (2 wods)
    Handstand Practice
    For time: 20 minutes Handstand
    Home 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-pood
    Handstand 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 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
  • 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 exercicesTraining 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 meters 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.

L'auteur: 

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