Piano di allenamento (programma) Plan for the amateur
- Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 1 (2 wods)
WOD-7075711 For time: 25 Kettlebell Snatch 1-pood 50 One arm Kettlebell press 1-pood 50 Kettlebell Swing 1-pood 50 Turkish Get-Up 1-pood 50 Double Kettlebell Clean 1-pood 50 Goblet Squat 1-pood 50 Kettlebell Snatch 1-poodRun 3 km For time: 3000 meters Run - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 2 (2 wods)
Bunshev 3 rounds for time of: 21-15-9 Bar Dips Pull-Ups31012020 5 rounds for time of: 8 Power Snatchs 111/78-lb 10 Burpees Bar-Facing - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 3 (1 wods)
Clean and Jerk DM 10 - 40kg 10 rounds for time of: 40 Clean and Jerk - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 4 (2 wods)
Bobik 4 rounds for time of: 10 Pull-Ups 15 Push-Ups 10-10 Alternating Kettlebell Snatch 1,5/1-pood 20 Kettlebell Swing 1,5/1-pood 20 Kettlebell Goblet Thruster 1,5/1-poodDenim Complete as many rounds as possible in 15 minutes of: 60 Jump Rope (Single) 15 Bent Barbell Row 80/45-lb 12 Overhead Squats 80/45-lb - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 5 (2 wods)
JUMPING300 Complete as many rounds as possible in 5 minutes of: Jumping JackGingerbread 7 rounds for time of: 5-5 Kettlebell Snatch 10 Two Arm KettleBell Row 5-5 Alternating kettlebell shoulder press - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 6 (1 wods)
Chelsea Complete as many rounds as possible in 30 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 7 (3 wods)
7 min Burpee Complete as many rounds as possible in 7 minutes of: BurpeesPush Ups Unbroken Complete as many Reps for min tme: maximum Push-UpsChelsea Complete as many rounds as possible in 30 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 8 (2 wods)
SR-20.08.2019 For time: 800 meters Run 15 Burpees 30 Push-Ups 30 Kettlebell Goblet Thruster 1,5/1-pood 30 Kettlebell Sumo Deadlift High Pull 1,5/1-pood 30 Kettlebell Swing 1,5/1-pood 30 Box Jump 22/20-inch 15 Burpees 800 meters Run17-05-2019 Complete as many rounds as possible in 12 minutes of: 5 Toes to bar 10 Push-Ups 15 Air Squats - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 9 (1 wods)
Special Mary For time: 5 Handstand Push-ups 10 One Leg Squats 15 Pull-Ups 10 Handstand Push-ups 20 One Leg Squats 30 Pull-Ups 15 Handstand Push-ups 30 One Leg Squats 45 Pull-Ups 10 Handstand Push-ups 20 One Leg Squats 30 Pull-Ups 5 Handstand Push-ups 10 One Leg Squats 15 Pull-Ups - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 10 (1 wods)
Karen For time: 150 Wall Ball 20-lb - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 11 (2 wods)
Boom Complete as many rounds as possible in 20 minutes of: 10 Deadlifts 135/95-lb 10 Power Cleans 135/95-lb 20 Push-Ups 20 Double UndersWOD-9907680 3 rounds for time of: 10 Shoulder Press 89-lb 20 GHD Sit-ups 400 meters Run - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 12 (1 wods)
23032018 Complete as many rounds as possible in 20 minutes of: 5 Bench press 155/78-lb 5 Sit-Ups 5 Kipping Pull-Up - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 13 (1 wods)
010082018 vo 4 rounds for time of: 10 Strict Pull-Up 7 Handstand Push-ups - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 14 (1 wods)
CF-130201 3 rounds for time of: 30 Pull-Ups 30 Deadlifts 155-lb 30 Box Jump 24-inch - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 15 (1 wods)
03042018 7 rounds for time of: 21-18-15-12-9-6-3 Deadlifts 177/111-lb Double Unders Kettlebell Swing 53/36-lb Toes to bar - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 16 (1 wods)
Funbobby Filthy 50 For time: 50 Pull-Ups 50 Deadlifts 135-lb 50 Push-Ups 50 Kettlebell Swing 1,5/1-pood 50 Back Squats 135-lb 50 Knees to Elbows 50 Dumbbell Thruster 45/25-lb 50 Walking Lunge 45/25-lb 50 Burpees - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 17 (1 wods)
Cruiser 4 rounds for time of: 12 Pull-Ups 18 Clean 400 meters Sprint - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 18 (2 wods)
ChippFlipp For time: 100 Jump Rope (Single) 25-25 Kettlebell Clean and Jerk 50 Mountain Climber 50 Body rows 100 Kettlebell SwingFootball Workout 5 rounds for time of: 10 Push Jerks 95-lb 10 Burpees 10 Strict Pull-Up - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 19 (1 wods)
Funbobby Filthy 50 For time: 50 Pull-Ups 50 Deadlifts 135-lb 50 Push-Ups 50 Kettlebell Swing 1,5/1-pood 50 Back Squats 135-lb 50 Knees to Elbows 50 Dumbbell Thruster 45/25-lb 50 Walking Lunge 45/25-lb 50 Burpees - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 20 (2 wods)
ComeBack For time: 50 Burpees 40 Box Jump 24/20-inch 30 Sit-Ups 20 Deadlifts 220/135-lb 10 Pull-Ups 60 sec Rest 10 Pull-Ups 20 Deadlifts 220/135-lb 30 Knees to Elbows 40 Box Jump 24/20-inch 50 BurpeesWOD-2994944 5 rounds for time of: 5 Weighted Pull-ups 20-lb 10 Kettlebell Swing 1,5-pood 25 Double Unders - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 21 (2 wods)
WOD-9094906 6 rounds for time of: 5 5-3-3-1-1-1 Back Squats 155-lb 3 5-3-3-1-1-1 Back Squats 177-lb 3 5-3-3-1-1-1 Back Squats 177-lb 1 5-3-3-1-1-1 Back Squats 188-lb 1 5-3-3-1-1-1 Back Squats 199-lb 1 5-3-3-1-1-1 Back Squats 210-lbClean and Jerk 3-3-3-3 For strength: Clean and Jerk 85-% RM - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 22 (2 wods)
010082018 vo 4 rounds for time of: 10 Strict Pull-Up 7 Handstand Push-ups010082018 vo 4 rounds for time of: 10 Strict Pull-Up 7 Handstand Push-ups - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 23 (1 wods)
010082018 vo 4 rounds for time of: 10 Strict Pull-Up 7 Handstand Push-ups - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 24 (1 wods)
2x24 For time: 24 Push Press 70/45-lb 24 Weighted Lunges 70/45-lb 60 sec Rest 24 Bar Dips 24 Sumo Deadlift High Pull 1,5/1-pood 60 sec Rest 24 Power Cleans 70/45-lb Kettlebell Swing 1,5/1-pood - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 25 (1 wods)
WOD-6865885 7.5 Tabata intervals in 15 20 sec 20-10 Pull-Ups 10 sec 20-10 Rest 20 sec 20-10 Push-Ups 10 sec 20-10 Rest 20 sec 20-10 Pull-Ups 10 sec 20-10 Rest 20 sec 20-10 Push-Ups 10 sec 20-10 Rest 20 sec 20-10 Pull-Ups 10 sec 20-10 Rest 20 sec 20-10 Push-Ups 10 sec 20-10 Rest 20 sec 20-10 Pull-Ups 10 sec 20-10 Rest 20 sec 20-10 Push-Ups 10 sec 20-10 Rest 20 sec 20-10 Pull-Ups 10 sec 20-10 Rest 20 sec 20-10 Push-Ups 10 sec 20-10 Rest 20 sec 20-10 Air Squats 10 sec 20-10 Rest 20 sec 20-10 GHD Sit-ups 10 sec 20-10 Rest 20 sec 20-10 Air Squats 10 sec 20-10 Rest 20 sec 20-10 GHD Sit-ups 10 sec 20-10 Rest 20 sec 20-10 Air Squats 10 sec 20-10 Rest 20 sec 20-10 GHD Sit-ups 10 sec 20-10 Rest 20 sec 20-10 Air Squats 10 sec 20-10 Rest 20 sec 20-10 GHD Sit-ups 10 sec 20-10 Rest 20 sec 20-10 Air Squats 10 sec 20-10 Rest 20 sec 20-10 GHD Sit-ups 10 sec 20-10 Rest 20 sec 20-10 Row 10 sec 20-10 Rest 20 sec 20-10 Jump Rope (Single) 10 sec 20-10 Rest 20 sec 20-10 Row 10 sec 20-10 Rest 20 sec 20-10 Jump Rope (Single) 10 sec 20-10 Rest 20 sec 20-10 Row 10 sec 20-10 Rest 20 sec 20-10 Jump Rope (Single) 10 sec 20-10 Rest 20 sec 20-10 Row 10 sec 20-10 Rest 20 sec 20-10 Jump Rope (Single) 10 sec 20-10 Rest 20 sec 20-10 Row 10 sec 20-10 Rest 20 sec 20-10 Jump Rope (Single) 10 sec 20-10 Rest - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 26 (2 wods)
010082018 vo 4 rounds for time of: 10 Strict Pull-Up 7 Handstand Push-upsMAX EFFORT 2.0 3 rounds for time of: 1 minutes Sit-Ups 1 minutes Hand Release Push-Up 1 minutes Burpees 1 minutes Jumping Jack 1 minutes Air Squats 1 minutes Rest - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 27 (2 wods)
Gula-180604-easy For time: 100 Double Unders 25 Parallette Handstand push-up 25 Chest-To-Bar Pull-Ups 25 Handstand Push-ups 100 Double Undersit better kill me 10 rounds for time of: 2-4-6-8-10-12-14-16-18-20 Kettlebell Swing 2/1,5-pood Burpees - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 28 (1 wods)
Base 3 rounds for time of: 21-15-9 Deadlifts 100-% BW Bench press 100-% BW Back Squats 100-% BW - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 29 (1 wods)
WOD-7101060 REST day!) - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 30 (2 wods)
MAX EFFORT 2.0 3 rounds for time of: 1 minutes Sit-Ups 1 minutes Hand Release Push-Up 1 minutes Burpees 1 minutes Jumping Jack 1 minutes Air Squats 1 minutes Restit better kill me 10 rounds for time of: 2-4-6-8-10-12-14-16-18-20 Kettlebell Swing 2/1,5-pood Burpees - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 31 (1 wods)
010082018 vo 4 rounds for time of: 10 Strict Pull-Up 7 Handstand Push-ups - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 32 (2 wods)
Back Squat 1RM For strength: 1 Back SquatsGula-180604-easy For time: 100 Double Unders 25 Parallette Handstand push-up 25 Chest-To-Bar Pull-Ups 25 Handstand Push-ups 100 Double Unders - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 33 (1 wods)
Base 3 rounds for time of: 21-15-9 Deadlifts 100-% BW Bench press 100-% BW Back Squats 100-% BW - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 34 (1 wods)
Whitney 10 rounds for time of: 15 Deadlifts 135-lb 15 Hand Release Push-Up - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 35 (1 wods)
100 Burpees For time: 100 Burpees - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 36 (2 wods)
WOD-9762364 4 rounds for time of: 10-20-30-40 Push-Ups Sit-UpsJackie For time: 1000 meters Row 50 Thrusters 45-lb 30 Pull-Ups - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 37 (1 wods)
1000 meter row For time: 1000 meters Row - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 38 (1 wods)
Cindy Complete as many rounds as possible in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 39 (1 wods)
WOD-9762364 4 rounds for time of: 10-20-30-40 Push-Ups Sit-Ups - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 40 (2 wods)
Old Hardcore Complete as many rounds as possible in 10 minutes of: 6 Dumbbell Press 45/30-lb 6 Dumbbell Thruster 45/30-lb 3-3 Turkish Get-Up 45/30-lb 6 Goblet Squat 45/30-lbBack Squat 1RM For strength: 1 Back Squats - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 41 (2 wods)
WOD-0180717 For time: 21 Back Squats 133-lb 7 Rope Climbs 15 Air Squats 133-lb 5 Rope Climbs 9 Back Squats 133-lb 3 foot Rope ClimbsDeadlift 1RM For strength: 1 Deadlifts - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 42 (2 wods)
Bench Press 1RM For strength: 1 Bench pressWOD-0180717 For time: 21 Back Squats 133-lb 7 Rope Climbs 15 Air Squats 133-lb 5 Rope Climbs 9 Back Squats 133-lb 3 foot Rope Climbs - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 43 (1 wods)
Black Flag 20130826 10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Push Jerks 90-lb Toes to bar Burpees - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 44 (1 wods)
Bad Weather 7 rounds for time of: 10 Kettlebell Swing 1,5/1-pood 10 Burpees 10 Goblet Squat 1,5/1-pood 10 Push-Ups - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 45 (1 wods)
Alchemy Complete as many rounds as possible in 15 minutes of: 4 Bent Barbell Row 95/75-lb 4 Hang Power Clean 95/75-lb 4 Shoulder Press 95/75-lb - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 46 (2 wods)
arms only For time: 15-15-15-15 Ring Rows 30-30-30-30 RowThruster 5-5-5-5-5 For strength: 5-5-5-5-5 Thrusters - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 47 (2 wods)
Easy Peasy Complete max Reps in 15 minutes limit: Kettlebell Swing 1,5/1-poodHeavy Duty 10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Bench press 155/95-lb Hang Power Clean 155/95-lb - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 48 (2 wods)
Run 5 km For time: 5000 meters RunRun 5 km For time: 5000 meters Run - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 49 (1 wods)
WOD-7882656 8 rounds for time of: 8 Pull-Ups 8 Kettlebell Swing 1,5/1-pood 8 Sit-Ups 8 Ring Push-ups 8 Knees to Elbows 8 Ring Dips 8 Alternating Kettlebell Snatch 1,5/1-pood 8 Squat Jumps - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 50 (2 wods)
181127 6 rounds for time of: 18-15-12-9-6-3 Thrusters Power Snatchs 75/55-lb Toes to barBaribal 3 rounds for time of: 10-10 meters Bear Crawl 20 Kettlebell Swing 1,5/1-pood 10-10 Kettlebell Clean and Jerk 1,5/1-pood - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 51 (1 wods)
3 Complete as many rounds as possible in 15 minutes of: 10 Kettlebell Swing 2-pood 5 Burpees 10 Air Squats - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 52 (1 wods)
DU skills Complete as many rounds as possible in 10 minutes of: maximum Double Unders - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 53 (2 wods)
WOD-9044027 5.0 Tabata intervals in 10 45-15 sec Air Squats sec Plank sec Squat Jumps sec Plank sec Jumping Jack sec Plank sec Burpees sec Jumping Lunges sec Plank sec Tuck jumpsThruster 5-5-5-5-5 For strength: 5-5-5-5-5 Thrusters - Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 54 (2 wods)
08012020 10 rounds for time of: 400 meters Run 10 BurpeesWOD-9044027 5.0 Tabata intervals in 10 45-15 sec Air Squats sec Plank sec Squat Jumps sec Plank sec Jumping Jack sec Plank sec Burpees sec Jumping Lunges sec Plank sec Tuck jumps
| Allenamento | Training day |
|---|---|
| WOD-7075711 (WG) For time:
25 Kettlebell Snatch 1-pood
50 One arm Kettlebell press 1-pood
50 Kettlebell Swing 1-pood
50 Turkish Get-Up 1-pood
50 Double Kettlebell Clean 1-pood
50 Goblet Squat 1-pood
50 Kettlebell Snatch 1-pood | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 1 |
| Run 3 km (M) For time:
3000 meters Run | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 1 |
| Bunshev (G) 3 rounds for time of:
21-15-9
Bar Dips
Pull-Ups | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 2 |
| 31012020 (WG) 5 rounds for time of:
8 Power Snatchs 111/78-lb
10 Burpees Bar-Facing | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 2 |
| Clean and Jerk DM 10 - 40kg (W) 10 rounds for time of:
40 Clean and Jerk | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 3 |
| Bobik (WG) 4 rounds for time of:
10 Pull-Ups
15 Push-Ups
10-10 Alternating Kettlebell Snatch 1,5/1-pood
20 Kettlebell Swing 1,5/1-pood
20 Kettlebell Goblet Thruster 1,5/1-pood | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 4 |
| Denim (WM) Complete as many rounds as possible in 15 minutes of:
60 Jump Rope (Single)
15 Bent Barbell Row 80/45-lb
12 Overhead Squats 80/45-lb | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 4 |
| JUMPING300 (M) Complete as many rounds as possible in 5 minutes of:
Jumping Jack | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 5 |
| Gingerbread (W) 7 rounds for time of:
5-5 Kettlebell Snatch
10 Two Arm KettleBell Row
5-5 Alternating kettlebell shoulder press | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 5 |
| Chelsea (G) Complete as many rounds as possible in 30 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 6 |
| 7 min Burpee (G) Complete as many rounds as possible in 7 minutes of:
Burpees | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 7 |
| Push Ups Unbroken (G) Complete as many Reps for min tme:
maximum Push-Ups | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 7 |
| Chelsea (G) Complete as many rounds as possible in 30 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 7 |
| SR-20.08.2019 (WGM) For time:
800 meters Run
15 Burpees
30 Push-Ups
30 Kettlebell Goblet Thruster 1,5/1-pood
30 Kettlebell Sumo Deadlift High Pull 1,5/1-pood
30 Kettlebell Swing 1,5/1-pood
30 Box Jump 22/20-inch
15 Burpees
800 meters Run | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 8 |
| 17-05-2019 (G) Complete as many rounds as possible in 12 minutes of:
5 Toes to bar
10 Push-Ups
15 Air Squats | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 8 |
| Special Mary (G) For time:
5 Handstand Push-ups
10 One Leg Squats
15 Pull-Ups
10 Handstand Push-ups
20 One Leg Squats
30 Pull-Ups
15 Handstand Push-ups
30 One Leg Squats
45 Pull-Ups
10 Handstand Push-ups
20 One Leg Squats
30 Pull-Ups
5 Handstand Push-ups
10 One Leg Squats
15 Pull-Ups | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 9 |
| Karen (W) For time:
150 Wall Ball 20-lb | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 10 |
| Boom (WGM) Complete as many rounds as possible in 20 minutes of:
10 Deadlifts 135/95-lb
10 Power Cleans 135/95-lb
20 Push-Ups
20 Double Unders | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 11 |
| WOD-9907680 (WGM) 3 rounds for time of:
10 Shoulder Press 89-lb
20 GHD Sit-ups
400 meters Run | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 11 |
| 23032018 (WG) Complete as many rounds as possible in 20 minutes of:
5 Bench press 155/78-lb
5 Sit-Ups
5 Kipping Pull-Up | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 12 |
| 010082018 vo (G) 4 rounds for time of:
10 Strict Pull-Up
7 Handstand Push-ups | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 13 |
| CF-130201 (WG) 3 rounds for time of:
30 Pull-Ups
30 Deadlifts 155-lb
30 Box Jump 24-inch | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 14 |
| 03042018 (WGM) 7 rounds for time of:
21-18-15-12-9-6-3
Deadlifts 177/111-lb
Double Unders
Kettlebell Swing 53/36-lb
Toes to bar | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 15 |
| Funbobby Filthy 50 (WG) For time:
50 Pull-Ups
50 Deadlifts 135-lb
50 Push-Ups
50 Kettlebell Swing 1,5/1-pood
50 Back Squats 135-lb
50 Knees to Elbows
50 Dumbbell Thruster 45/25-lb
50 Walking Lunge 45/25-lb
50 Burpees | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 16 |
| Cruiser (WGM) 4 rounds for time of:
12 Pull-Ups
18 Clean
400 meters Sprint | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 17 |
| ChippFlipp (WGM) For time:
100 Jump Rope (Single)
25-25 Kettlebell Clean and Jerk
50 Mountain Climber
50 Body rows
100 Kettlebell Swing | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 18 |
| Football Workout (WG) 5 rounds for time of:
10 Push Jerks 95-lb
10 Burpees
10 Strict Pull-Up | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 18 |
| Funbobby Filthy 50 (WG) For time:
50 Pull-Ups
50 Deadlifts 135-lb
50 Push-Ups
50 Kettlebell Swing 1,5/1-pood
50 Back Squats 135-lb
50 Knees to Elbows
50 Dumbbell Thruster 45/25-lb
50 Walking Lunge 45/25-lb
50 Burpees | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 19 |
| ComeBack (WGM) For time:
50 Burpees
40 Box Jump 24/20-inch
30 Sit-Ups
20 Deadlifts 220/135-lb
10 Pull-Ups
60 sec Rest
10 Pull-Ups
20 Deadlifts 220/135-lb
30 Knees to Elbows
40 Box Jump 24/20-inch
50 Burpees | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 20 |
| WOD-2994944 (WM) 5 rounds for time of:
5 Weighted Pull-ups 20-lb
10 Kettlebell Swing 1,5-pood
25 Double Unders | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 20 |
| WOD-9094906 (W) 6 rounds for time of:
5 5-3-3-1-1-1 Back Squats 155-lb
3 5-3-3-1-1-1 Back Squats 177-lb
3 5-3-3-1-1-1 Back Squats 177-lb
1 5-3-3-1-1-1 Back Squats 188-lb
1 5-3-3-1-1-1 Back Squats 199-lb
1 5-3-3-1-1-1 Back Squats 210-lb | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 21 |
| Clean and Jerk 3-3-3-3 (W) For strength:
Clean and Jerk 85-% RM | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 21 |
| 010082018 vo (G) 4 rounds for time of:
10 Strict Pull-Up
7 Handstand Push-ups | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 22 |
| 010082018 vo (G) 4 rounds for time of:
10 Strict Pull-Up
7 Handstand Push-ups | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 22 |
| 010082018 vo (G) 4 rounds for time of:
10 Strict Pull-Up
7 Handstand Push-ups | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 23 |
| 2x24 (WGM) For time:
24 Push Press 70/45-lb
24 Weighted Lunges 70/45-lb
60 sec Rest
24 Bar Dips
24 Sumo Deadlift High Pull 1,5/1-pood
60 sec Rest
24 Power Cleans 70/45-lb
Kettlebell Swing 1,5/1-pood | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 24 |
| WOD-6865885 (GM) 7.5 Tabata intervals in 15
20 sec 20-10 Pull-Ups
10 sec 20-10 Rest
20 sec 20-10 Push-Ups
10 sec 20-10 Rest
20 sec 20-10 Pull-Ups
10 sec 20-10 Rest
20 sec 20-10 Push-Ups
10 sec 20-10 Rest
20 sec 20-10 Pull-Ups
10 sec 20-10 Rest
20 sec 20-10 Push-Ups
10 sec 20-10 Rest
20 sec 20-10 Pull-Ups
10 sec 20-10 Rest
20 sec 20-10 Push-Ups
10 sec 20-10 Rest
20 sec 20-10 Pull-Ups
10 sec 20-10 Rest
20 sec 20-10 Push-Ups
10 sec 20-10 Rest
20 sec 20-10 Air Squats
10 sec 20-10 Rest
20 sec 20-10 GHD Sit-ups
10 sec 20-10 Rest
20 sec 20-10 Air Squats
10 sec 20-10 Rest
20 sec 20-10 GHD Sit-ups
10 sec 20-10 Rest
20 sec 20-10 Air Squats
10 sec 20-10 Rest
20 sec 20-10 GHD Sit-ups
10 sec 20-10 Rest
20 sec 20-10 Air Squats
10 sec 20-10 Rest
20 sec 20-10 GHD Sit-ups
10 sec 20-10 Rest
20 sec 20-10 Air Squats
10 sec 20-10 Rest
20 sec 20-10 GHD Sit-ups
10 sec 20-10 Rest
20 sec 20-10 Row
10 sec 20-10 Rest
20 sec 20-10 Jump Rope (Single)
10 sec 20-10 Rest
20 sec 20-10 Row
10 sec 20-10 Rest
20 sec 20-10 Jump Rope (Single)
10 sec 20-10 Rest
20 sec 20-10 Row
10 sec 20-10 Rest
20 sec 20-10 Jump Rope (Single)
10 sec 20-10 Rest
20 sec 20-10 Row
10 sec 20-10 Rest
20 sec 20-10 Jump Rope (Single)
10 sec 20-10 Rest
20 sec 20-10 Row
10 sec 20-10 Rest
20 sec 20-10 Jump Rope (Single)
10 sec 20-10 Rest | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 25 |
| 010082018 vo (G) 4 rounds for time of:
10 Strict Pull-Up
7 Handstand Push-ups | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 26 |
| MAX EFFORT 2.0 (GM) 3 rounds for time of:
1 minutes Sit-Ups
1 minutes Hand Release Push-Up
1 minutes Burpees
1 minutes Jumping Jack
1 minutes Air Squats
1 minutes Rest | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 26 |
| Gula-180604-easy (GM) For time:
100 Double Unders
25 Parallette Handstand push-up
25 Chest-To-Bar Pull-Ups
25 Handstand Push-ups
100 Double Unders | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 27 |
| it better kill me (WG) 10 rounds for time of:
2-4-6-8-10-12-14-16-18-20
Kettlebell Swing 2/1,5-pood
Burpees | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 27 |
| Base (W) 3 rounds for time of:
21-15-9
Deadlifts 100-% BW
Bench press 100-% BW
Back Squats 100-% BW | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 28 |
| WOD-7101060 () REST day!) | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 29 |
| MAX EFFORT 2.0 (GM) 3 rounds for time of:
1 minutes Sit-Ups
1 minutes Hand Release Push-Up
1 minutes Burpees
1 minutes Jumping Jack
1 minutes Air Squats
1 minutes Rest | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 30 |
| it better kill me (WG) 10 rounds for time of:
2-4-6-8-10-12-14-16-18-20
Kettlebell Swing 2/1,5-pood
Burpees | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 30 |
| 010082018 vo (G) 4 rounds for time of:
10 Strict Pull-Up
7 Handstand Push-ups | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 31 |
| Back Squat 1RM (W) For strength:
1 Back Squats | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 32 |
| Gula-180604-easy (GM) For time:
100 Double Unders
25 Parallette Handstand push-up
25 Chest-To-Bar Pull-Ups
25 Handstand Push-ups
100 Double Unders | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 32 |
| Base (W) 3 rounds for time of:
21-15-9
Deadlifts 100-% BW
Bench press 100-% BW
Back Squats 100-% BW | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 33 |
| Whitney (WG) 10 rounds for time of:
15 Deadlifts 135-lb
15 Hand Release Push-Up | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 34 |
| 100 Burpees (G) For time:
100 Burpees | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 35 |
| WOD-9762364 (G) 4 rounds for time of:
10-20-30-40
Push-Ups
Sit-Ups | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 36 |
| Jackie (WGM) For time:
1000 meters Row
50 Thrusters 45-lb
30 Pull-Ups | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 36 |
| 1000 meter row (M) For time:
1000 meters Row | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 37 |
| Cindy (G) Complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 38 |
| WOD-9762364 (G) 4 rounds for time of:
10-20-30-40
Push-Ups
Sit-Ups | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 39 |
| Old Hardcore (WG) Complete as many rounds as possible in 10 minutes of:
6 Dumbbell Press 45/30-lb
6 Dumbbell Thruster 45/30-lb
3-3 Turkish Get-Up 45/30-lb
6 Goblet Squat 45/30-lb | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 40 |
| Back Squat 1RM (W) For strength:
1 Back Squats | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 40 |
| WOD-0180717 (WG) For time:
21 Back Squats 133-lb
7 Rope Climbs
15 Air Squats 133-lb
5 Rope Climbs
9 Back Squats 133-lb
3 foot Rope Climbs | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 41 |
| Deadlift 1RM (W) For strength:
1 Deadlifts | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 41 |
| Bench Press 1RM (W) For strength:
1 Bench press | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 42 |
| WOD-0180717 (WG) For time:
21 Back Squats 133-lb
7 Rope Climbs
15 Air Squats 133-lb
5 Rope Climbs
9 Back Squats 133-lb
3 foot Rope Climbs | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 42 |
| Black Flag 20130826 (WG) 10 rounds for time of:
10-9-8-7-6-5-4-3-2-1
Push Jerks 90-lb
Toes to bar
Burpees | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 43 |
| Bad Weather (WG) 7 rounds for time of:
10 Kettlebell Swing 1,5/1-pood
10 Burpees
10 Goblet Squat 1,5/1-pood
10 Push-Ups | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 44 |
| Alchemy (W) Complete as many rounds as possible in 15 minutes of:
4 Bent Barbell Row 95/75-lb
4 Hang Power Clean 95/75-lb
4 Shoulder Press 95/75-lb | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 45 |
| arms only (GM) For time:
15-15-15-15 Ring Rows
30-30-30-30 Row | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 46 |
| Thruster 5-5-5-5-5 (W) For strength:
5-5-5-5-5 Thrusters | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 46 |
| Easy Peasy (W) Complete max Reps in 15 minutes limit:
Kettlebell Swing 1,5/1-pood | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 47 |
| Heavy Duty (W) 10 rounds for time of:
10-9-8-7-6-5-4-3-2-1
Bench press 155/95-lb
Hang Power Clean 155/95-lb | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 47 |
| Run 5 km (M) For time:
5000 meters Run | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 48 |
| Run 5 km (M) For time:
5000 meters Run | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 48 |
| WOD-7882656 (WG) 8 rounds for time of:
8 Pull-Ups
8 Kettlebell Swing 1,5/1-pood
8 Sit-Ups
8 Ring Push-ups
8 Knees to Elbows
8 Ring Dips
8 Alternating Kettlebell Snatch 1,5/1-pood
8 Squat Jumps | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 49 |
| 181127 (WG) 6 rounds for time of:
18-15-12-9-6-3
Thrusters
Power Snatchs 75/55-lb
Toes to bar | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 50 |
| Baribal (WG) 3 rounds for time of:
10-10 meters Bear Crawl
20 Kettlebell Swing 1,5/1-pood
10-10 Kettlebell Clean and Jerk 1,5/1-pood | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 50 |
| 3 (WG) Complete as many rounds as possible in 15 minutes of:
10 Kettlebell Swing 2-pood
5 Burpees
10 Air Squats | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 51 |
| DU skills (M) Complete as many rounds as possible in 10 minutes of:
maximum Double Unders | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 52 |
| WOD-9044027 (GM) 5.0 Tabata intervals in 10
45-15
sec Air Squats
sec Plank
sec Squat Jumps
sec Plank
sec Jumping Jack
sec Plank
sec Burpees
sec Jumping Lunges
sec Plank
sec Tuck jumps | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 53 |
| Thruster 5-5-5-5-5 (W) For strength:
5-5-5-5-5 Thrusters | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 53 |
| 08012020 (GM) 10 rounds for time of:
400 meters Run
10 Burpees | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 54 |
| WOD-9044027 (GM) 5.0 Tabata intervals in 10
45-15
sec Air Squats
sec Plank
sec Squat Jumps
sec Plank
sec Jumping Jack
sec Plank
sec Burpees
sec Jumping Lunges
sec Plank
sec Tuck jumps | Π’ΡΠ΅Π½ΡΠ²Π°Π»ΡΠ½ΠΈΠΉ Π΄Π΅Π½Ρ 54 |
ΠΠ»Π°Π½, Π΄Π»Ρ Π°ΠΌΠ°ΡΠΎΡΠΎΠ² CrossFit ΠΠ»Π°Π½ Π΄Π»Ρ ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΎΠΊ Π² Π·Π°Π»Π΅ Ρ ΠΈΡΠΏΠΎΠ»ΡΠ·ΠΎΠ²Π°Π½ΠΈΠ΅ΠΌ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΠΉ Π½Π° ΡΠΈΠ»Ρ ΠΈ Π²ΡΠ½ΠΎΡΠ»ΠΈΠ²ΠΎΡΡΡ, ΡΠΎΡΡΠΎΡΡΠ°Ρ Π² ΠΎΡΠ½ΠΎΠ²Π½ΠΎΠΌ ΠΈΠ· Π°ΡΡΠΎΠ±Π½ΡΡ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΠΉ, Π³ΠΈΠΌΠ½Π°ΡΡΠΈΠΊΠΈ (ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΡ Ρ Π²Π΅ΡΠΎΠΌ ΡΠΎΠ±ΡΡΠ²Π΅Π½Π½ΠΎΠ³ΠΎ ΡΠ΅Π»Π°) ΠΈ ΡΡΠΆΡΠ»ΠΎΠΉ Π°ΡΠ»Π΅ΡΠΈΠΊΠΈ, Π΄Π»Ρ Π»ΡΠ΄Π΅ΠΉ ΠΊΠΎΡΠΎΡΡΠ΅ ΠΈΠΌΠ΅ΡΡ ΡΠ»Π°Π±ΡΡ ΠΈΠ»ΠΈ ΡΡΠ΅Π΄Π½ΡΡ Π±Π°Π·ΠΎΠ²ΡΡ ΠΏΠΎΠ΄Π³ΠΎΡΠΎΠ²ΠΊΡ, Ρ ΡΠ΅Π»ΡΡ ΠΏΠΎΠ΄Π΄Π΅ΡΠΆΠ°Π½ΠΈΡ ΠΈ ΡΠ²Π΅Π»ΠΈΡΠΈΠ½ΠΈΡ ΡΠΈΠ·ΠΈΡΠ΅ΡΠΊΠΎΠΉ ΡΠΎΡΠΌΡ.
Π§ΡΠΎ ΡΠ°ΠΊΠΎΠ΅ ΠΊΡΠΎΡΡΡΠΈΡ? ΠΡΠΎΡΡΡΠΈΡ β ΠΊΡΡΠ³ΠΎΠ²Π°Ρ ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΊΠ°, Π² ΠΊΠΎΡΠΎΡΠΎΠΉ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΡ Π±Π΅Π· ΠΎΡΡΠ°Π½ΠΎΠ²ΠΊΠΈ ΠΏΠΎΠ²ΡΠΎΡΡΡΡΡΡ Π²Π½ΠΎΠ²Ρ ΠΈ Π²Π½ΠΎΠ²Ρ, ΠΎΠ±ΡΠ°Π·ΠΎΠ²ΡΠ²Π°Ρ ΡΠ΅ΠΌ ΡΠ°ΠΌΡΠΌ Π·Π°ΠΌΠΊΠ½ΡΡΡΡ ΡΠ΅ΠΏΠΎΡΠΊΡ. ΠΠ»Π°Π²Π½Π°Ρ Π·Π°Π΄Π°ΡΠ° β Π²ΡΠΏΠΎΠ»Π½ΠΈΡΡ ΡΠΎΡΡΠ°Π²Π»Π΅Π½Π½ΡΠΉ ΡΠ°Π½Π΅Π΅ ΠΊΠΎΠΌΠΏΠ»Π΅ΠΊΡ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΠΉ Π·Π° ΠΌΠΈΠ½ΠΈΠΌΠ°Π»ΡΠ½ΠΎ ΠΊΠΎΡΠΎΡΠΊΠΎΠ΅ Π²ΡΠ΅ΠΌΡ. ΠΡΠ»ΠΈΡΠΈΡ ΠΎΡ Π»ΡΠ±ΡΡ Π΄ΡΡΠ³ΠΈΡ ΠΊΡΡΠ³ΠΎΠ²ΡΡ ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΎΠΊ: 1. ΠΡΠΎΠ³ΡΠ°ΠΌΠΌΠ° ΠΊΡΠΎΡΡΡΠΈΡ ΡΠΎΡΡΠ°Π²Π»Π΅Π½Π° ΡΠ°ΠΊΠΈΠΌ ΠΎΠ±ΡΠ°Π·ΠΎΠΌ, ΡΡΠΎ Π² ΠΏΡΠΎΡΠ΅ΡΡΠ΅ ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΊΠΈ Π·Π°Π΄Π΅ΠΉΡΡΠ²ΠΎΠ²Π°Π½Ρ Π½Π°Π³ΡΡΠ·ΠΊΠΈ, Π½Π°ΠΏΡΠ°Π²Π»Π΅Π½Π½ΡΠ΅ ΡΡΠ°Π·Ρ Π½Π° ΡΠ°Π·Π²ΠΈΡΠΈΠ΅ Π½Π΅ΡΠΊΠΎΠ»ΡΠΊΠΈΡ ΠΊΠ°ΡΠ΅ΡΡΠ², ΡΠ°ΠΊΠΈΡ ΠΊΠ°ΠΊ Π»ΠΎΠ²ΠΊΠΎΡΡΡ, Π²ΡΠ½ΠΎΡΠ»ΠΈΠ²ΠΎΡΡΡ, ΡΠΈΠ»Π°. ΠΠΌΠ΅Π½Π½ΠΎ ΠΏΠΎ ΡΡΠΎΠΉ ΠΏΡΠΈΡΠΈΠ½Π΅ ΠΊΡΠΎΡΡΡΠΈΡ ΠΏΡΠΎΠ³ΡΠ°ΠΌΠΌΡ Π·Π°ΡΠ°ΡΡΡΡ Π΄Π΅Π»ΡΡ Π½Π° Π½Π΅ΡΠΊΠΎΠ»ΡΠΊΠΎ ΡΠΎΡΡΠ°Π²Π½ΡΡ Π±Π»ΠΎΠΊΠΎΠ²: Π³ΠΈΠΌΠ½Π°ΡΡΠΈΠΊΠ°, ΡΡΠΆΠ΅Π»Π°Ρ Π°ΡΠ»Π΅ΡΠΈΠΊΠ° ΠΈ ΠΊΠ°ΡΠ΄ΠΈΠΎ. 2. Π’ΡΠ΅Π½ΠΈΡΠΎΠ²ΠΊΠΈ ΠΊΡΠΎΡΡΡΠΈΡ Π½Π΅ ΡΠΎΠ΄Π΅ΡΠΆΠ°Ρ ΡΠΎΡΠ΅Π²Π½ΠΎΠ²Π°ΡΠ΅Π»ΡΠ½ΡΡ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΠΉ. ΠΠΎΠ΄Π³ΠΎΡΠΎΠ²ΠΊΠ° ΠΏΠΎ ΡΠ°ΠΊΠΈΠΌ ΠΏΡΠΎΠ³ΡΠ°ΠΌΠΌΠ°ΠΌ ΡΡΡΠΎΠΈΡΡΡ Π² ΠΎΡΠ½ΠΎΠ²Π½ΠΎΠΌ Π½Π° ΠΏΡΠΎΡΠ°Π±ΠΎΡΠΊΠ΅ ΠΈΠΌΠ΅Π½Π½ΠΎ ΠΎΠΏΡΠ΅Π΄Π΅Π»Π΅Π½Π½ΡΡ ΡΠΈΠ·ΠΈΡΠ΅ΡΠΊΠΈΡ ΠΊΠ°ΡΠ΅ΡΡΠ². 3. ΠΡΠΎΡΡΡΠΈΡ ΠΊΠΎΠΌΠΏΠ»Π΅ΠΊΡΡ ΠΌΠ°ΠΊΡΠΈΠΌΠ°Π»ΡΠ½ΠΎ ΡΡΠ½ΠΊΡΠΈΠΎΠ½Π°Π»ΡΠ½Ρ. ΠΡΠ΄ΡΡΠ΅ Π³ΠΎΡΠΎΠ²Ρ, ΡΡΠΎ Π² ΠΏΡΠΎΡΠ΅ΡΡΠ΅ ΠΠ°ΠΌ ΠΏΡΠΈΠ΄Π΅ΡΡΡ Π΄Π΅Π»Π°ΡΡ ΡΡΠ³ΠΈ, ΡΠΎΠ»ΡΠΊΠΈ, ΠΏΠΎΠ΄ΡΠ΅ΠΌΡ Π½Π° Π³ΡΡΠ΄Ρ; ΡΠ°Π±ΠΎΡΠ°ΡΡ Ρ Π³Π°Π½ΡΠ΅Π»ΡΠΌΠΈ, Π³ΠΈΡΡΠΌΠΈ ΠΈ ΡΡΠ°Π½Π³Π°ΠΌΠΈ. Π’Π°ΠΊΠΆΠ΅ ΠΌΠΎΠ³ΡΡ ΠΈΡΠΏΠΎΠ»ΡΠ·ΠΎΠ²Π°ΡΡΡΡ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΡ Ρ ΡΠΎΠ±ΡΡΠ²Π΅Π½Π½ΡΠΌ Π²Π΅ΡΠΎΠΌ, ΡΠΎ Π΅ΡΡΡ ΡΡΠΎ ΠΊΠΎΠ»ΡΡΠ°, Π±ΡΡΡΡΡ, Π²ΡΠΏΡΡΠ³ΠΈΠ²Π°Π½ΠΈΡ, ΠΏΡΡΠΆΠΊΠΈ, Π²ΡΠΏΠ°Π΄Ρ. ΠΠΎΠΏΡΠ»ΡΡΠ½ΡΠ΅ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΡ ΠΊΡΠΎΡΡΡΠΈΡ Π£ΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΡ ΠΊΡΠΎΡΡΡΠΈΡ Π½Π°ΡΡΠΎΠ»ΡΠΊΠΎ Π±ΠΎΠ³Π°ΡΡ ΡΠ²ΠΎΠΈΠΌ ΡΠ°Π·Π½ΠΎΠΎΠ±ΡΠ°Π·ΠΈΠ΅ΠΌ, ΡΡΠΎ Π²ΡΠ΄Π΅Π»ΠΈΡΡ ΡΠ°ΠΌΠΎΠ΅-ΡΠ°ΠΌΠΎΠ΅ ΠΎΡΠ΅Π½Ρ ΡΠ»ΠΎΠΆΠ½ΠΎ. ΠΠ΄Π½Π°ΠΊΠΎ ΡΠ°ΡΡΠΌΠΎΡΡΠΈΠΌ Π½Π΅ΡΠΊΠΎΠ»ΡΠΊΠΎ Π΄ΠΎΡΡΠ°ΡΠΎΡΠ½ΠΎ ΠΏΡΠΎΡΡΡΡ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΠΉ, ΠΊΠΎΡΠΎΡΡΠ΅ ΡΠΌΠΎΠΆΠ΅Ρ Π²ΡΠΏΠΎΠ»Π½ΠΈΡΡ Π΄Π°ΠΆΠ΅ Π½ΠΎΠ²ΠΈΡΠΎΠΊ Π² Π΄ΠΎΠΌΠ°ΡΠ½ΠΈΡ ΡΡΠ»ΠΎΠ²ΠΈΡΡ : Π²ΡΠΏΠ°Π΄Ρ ΠΏΡΡΠΆΠΊΠ°ΠΌΠΈ. ΠΡΠ»ΠΈΡΠ½ΠΎ ΠΏΡΠΎΡΠ°Π±Π°ΡΡΠ²Π°ΡΡΡΡ ΠΌΡΡΡΡ ΡΠ³ΠΎΠ΄ΠΈΡ ΠΈ Π½ΠΎΠ³, ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΠ΅ Π½Π°ΠΏΡΠ°Π²Π»Π΅Π½ΠΎ Π½Π° ΡΠΎΡΠΌΠΈΡΠΎΠ²Π°Π½ΠΈΠ΅ Π²ΡΠ½ΠΎΡΠ»ΠΈΠ²ΠΎΡΡΠΈ. Π‘Π΄Π΅Π»Π°ΠΉΡΠ΅ ΠΊΠ»Π°ΡΡΠΈΡΠ΅ΡΠΊΠΈΠΉ Π²ΡΠΏΠ°Π΄ (ΠΎΠ΄Π½Π° Π½ΠΎΠ³Π° Π²ΠΏΠ΅ΡΠ΅Π΄ΠΈ, Π΄ΡΡΠ³Π°Ρ ΡΠ·Π°Π΄ΠΈ), ΠΊΠΎΡΠΏΡΡ Π΄Π΅ΡΠΆΠΈΡΠ΅ ΡΠΎΠ²Π½ΠΎ, ΡΡΠΊΠΈ Π½Π° Π±Π΅Π΄ΡΠ°Ρ . ΠΠ΅ΠΌΠ½ΠΎΠ³ΠΎ Π½Π°ΠΊΠ»ΠΎΠ½ΠΈΡΠ΅ΡΡ Π³ΡΡΠ΄ΡΡ Π²ΠΏΠ΅ΡΠ΅Π΄, Π·Π°ΡΠ΅ΠΌ ΠΊΠΎΠ»Π΅Π½ΠΎ Π·Π°Π΄Π½Π΅ΠΉ Π½ΠΎΠ³ΠΈ ΠΎΠΏΡΡΡΠΈΡΠ΅ ΠΊ ΠΏΠΎΠ»Ρ. Π’Π΅ΠΏΠ΅ΡΡ ΠΎΡΡΠΎΠ»ΠΊΠ½ΠΈΡΠ΅ΡΡ ΠΎΡ ΠΏΠΎΠ»Π°, ΠΏΠΎΠ΄ΠΏΡΡΠ³Π½ΠΈΡΠ΅ ΠΈ Π² Π²ΠΎΠ·Π΄ΡΡ Π΅ ΡΠΌΠ΅Π½ΠΈΡΠ΅ Π½ΠΎΠ³ΠΈ; ΠΏΡΠΈΠ·Π΅ΠΌΠ»ΠΈΡΡΡΡ ΠΡ Π΄ΠΎΠ»ΠΆΠ½Ρ ΡΠΆΠ΅ Ρ Π΄ΡΡΠ³ΠΎΠΉ Π½ΠΎΠ³ΠΎΠΉ Π²ΠΏΠ΅ΡΠ΅Π΄ΠΈ. ΠΡΠΏΠΎΠ»Π½ΠΈΡΠ΅ Ρ ΠΎΡΡ Π±Ρ ΠΏΠΎ 10 Π²ΡΠΏΠ°Π΄ΠΎΠ² Π½Π° ΠΊΠ°ΠΆΠ΄ΡΡ Π½ΠΎΠ³Ρ; Π±Π΅ΡΠΏΠΈ. Π£ΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΠ΅ ΠΎΡΠ»ΠΈΡΠ½ΠΎ ΠΏΠΎΠ΄ΠΎΠΉΠ΄Π΅Ρ Π΄Π»Ρ Π΄Π΅Π²ΡΡΠ΅ΠΊ ΠΈ ΠΏΠ°ΡΠ½Π΅ΠΉ, ΠΊΠΎΡΠΎΡΡΠ΅ Ρ ΠΎΡΡΡ ΠΈΠ·Π±Π°Π²ΠΈΡΡΡΡ ΠΎΡ Π»ΠΈΡΠ½Π΅Π³ΠΎ Π²Π΅ΡΠ°. ΠΡΠΈΡΡΠ΄ΡΡΠ΅, ΡΡΠΊΠ°ΠΌΠΈ Π΄ΠΎΡΡΠ½ΠΈΡΠ΅ΡΡ Π΄ΠΎ ΠΏΠΎΠ»Π°, Π·Π°ΡΠ΅ΠΌ ΠΎΡΠΎΠΆΠΌΠΈΡΠ΅ΡΡ ΠΈ Π²Π½ΠΎΠ²Ρ Π²Π΅ΡΠ½ΠΈΡΠ΅ΡΡ Π² ΡΠΏΠΎΡ ΡΠΈΠ΄Ρ, Π²ΡΠΏΡΡΠ³Π½ΠΈΡΠ΅ Π²Π²Π΅ΡΡ , Ρ Π»ΠΎΠΏΠ½ΡΠ² ΠΏΡΠΈ ΡΡΠΎΠΌ ΡΡΠΊΠ°ΠΌΠΈ Π½Π°Π΄ Π³ΠΎΠ»ΠΎΠ²ΠΎΠΉ, ΠΈ ΠΎΡΡΠ°Π½ΡΡΠ΅ΡΡ Π² ΠΏΠΎΠ»ΠΎΠΆΠ΅Π½ΠΈΠΈ ΡΡΠΎΡ. ΠΠ°Π½Π½ΠΎΠ΅ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΠ΅ ΠΎΡΠ»ΠΈΡΠ½ΠΎ ΠΏΡΠΎΡΠ°Π±Π°ΡΡΠ²Π°Π΅Ρ Π±ΡΡΡΠ½ΠΎΠΉ ΠΏΡΠ΅ΡΡ, Π΄Π΅Π»ΡΡΡ, ΡΡΠ°ΠΏΠ΅ΡΠΈΠΈ, ΡΠ³ΠΎΠ΄ΠΈΡΠ½ΡΠ΅ ΠΈ ΠΈΠΊΡΠΎΠ½ΠΎΠΆΠ½ΡΠ΅ ΠΌΡΡΡΡ. 15 ΡΠ°Π· Π±ΡΠ΄Π΅Ρ Π΄ΠΎΡΡΠ°ΡΠΎΡΠ½ΠΎ; Π΄Π²ΠΎΠΉΠ½ΡΠ΅ ΠΏΡΡΠΆΠΊΠΈ Π½Π° ΡΠΊΠ°ΠΊΠ°Π»ΠΊΠ΅. Π‘ΠΊΠ°ΠΊΠ°Π»ΠΊΠ° β ΡΡΠΎ Π·Π°ΠΌΠ΅ΡΠ°ΡΠ΅Π»ΡΠ½ΡΠΉ ΠΈΠ½ΡΡΡΡΠΌΠ΅Π½Ρ ΠΊΠΎΡΡΠ΅ΠΊΡΠΈΠΈ ΡΠΈΠ³ΡΡΡ, Ρ ΠΎΡΠΎΡΠΎ ΠΏΠΎΠ΄ΠΎΠΉΠ΄Π΅Ρ ΡΠ΅ΠΌ, ΠΊΡΠΎ ΠΆΠ΅Π»Π°Π΅Ρ ΠΏΠΎΡ ΡΠ΄Π΅ΡΡ. ΠΠΎΠΆΠ΅ΡΠ΅ Π½Π°ΡΠ°ΡΡ Ρ ΠΎΠ΄ΠΈΠ½Π°ΡΠ½ΡΡ ΠΏΡΡΠΆΠΊΠΎΠ², ΠΏΠΎΡΡΠ΅ΠΏΠ΅Π½Π½ΠΎ Π΄ΠΎΠ±Π°Π²Π»ΡΡ Π΄Π²ΠΎΠΉΠ½ΡΠ΅. ΠΡΠ°Π²ΠΈΠ»ΡΠ½ΠΎ Π²ΡΠΏΠΎΠ»Π½ΡΡΡ Π΄Π°Π½Π½ΠΎΠ΅ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΠ΅ ΡΠ»Π΅Π΄ΡΡΡΠΈΠΌ ΠΎΠ±ΡΠ°Π·ΠΎΠΌ: ΡΡΠΊΠΈ ΠΏΡΠΈΠΆΠ°ΡΡ ΠΊ ΡΠ΅Π»Ρ, Π½ΠΎΠ³ΠΈ Π²ΠΌΠ΅ΡΡΠ΅, ΡΠ³ΠΎΠ΄ΠΈΡΡ ΠΈ ΠΏΡΠ΅ΡΡ Π½Π°ΠΏΡΡΠΆΠ΅Π½Ρ. Π Π³Π»Π°Π²Π½ΠΎΠ΅ β ΡΠΊΠ°ΠΊΠ°Π»ΠΊΡ Π½ΡΠΆΠ½ΠΎ ΠΊΡΡΡΠΈΡΡ ΡΡΠΊΠ°ΠΌΠΈ, Π° Π½Π΅ Π·Π°ΠΏΡΡΡΡΡΠΌΠΈ. Π‘Π»Π΅Π΄ΠΈΡΠ΅ Π·Π° ΡΠ΅Ρ Π½ΠΈΠΊΠΎΠΉ, ΠΌΠΎΠΆΠ΅ΡΠ΅ Π·Π°Π½ΠΈΠΌΠ°ΡΡΡΡ ΠΏΠ΅ΡΠ΅Π΄ Π·Π΅ΡΠΊΠ°Π»ΠΎΠΌ. ΠΡΠΎΠ³ΡΠ°ΠΌΠΌΡ ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΎΠΊ ΠΏΠΎ ΠΊΡΠΎΡΡΡΠΈΡΡ ΠΠ° Π΄Π°Π½Π½ΡΠΉ ΠΌΠΎΠΌΠ΅Π½Ρ ΠΏΡΠΈΠ΄ΡΠΌΠ°Π½ΠΎ ΠΎΠ³ΡΠΎΠΌΠ½ΠΎΠ΅ ΠΊΠΎΠ»ΠΈΡΠ΅ΡΡΠ²ΠΎ ΠΊΠΎΠΌΠΏΠ»Π΅ΠΊΡΠΎΠ² ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΠΉ, ΠΊΠ°ΠΆΠ΄ΡΠΉ ΠΈΠ· ΠΊΠΎΡΠΎΡΡΡ Π°Π±ΡΠΎΠ»ΡΡΠ½ΠΎ ΡΠ½ΠΈΠΊΠ°Π»Π΅Π½ ΠΈ ΠΈΠΌΠ΅Π΅Ρ ΡΠ²ΠΎΠ΅ Π½Π°Π·Π²Π°Π½ΠΈΠ΅. ΠΡΠ±Π°Ρ ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΊΠ° ΠΈΠ· ΠΊΡΠΎΡΡΡΠΈΡΠ° ΠΈΠΌΠ΅Π΅Ρ ΠΎΠ±ΠΎΠ±ΡΠ°ΡΡΠ΅Π΅ Π½Π°Π·Π²Π°Π½ΠΈΠ΅ WOD, ΡΡΠΎ ΡΠ°ΡΡΠΈΡΡΠΎΠ²ΡΠ²Π°Π΅ΡΡΡ ΠΊΠ°ΠΊ Workout of the Day. ΠΠ½ΠΎΠ³ΠΈΠ΅ ΠΊΠΎΠΌΠΏΠ»Π΅ΠΊΡΡ wod ΠΊΡΠΎΡΡΡΠΈΡ Π½Π°Π·Π²Π°Π½Ρ Π² ΡΠ΅ΡΡΡ Π²ΠΎΠ΅Π½Π½ΡΡ Π³Π΅ΡΠΎΠ΅Π² ΠΈΠ»ΠΈ ΠΆΠ΅Π½ΡΠΈΠ½. ΠΠ°ΡΠΈΠ°Π½ΡΡ ΠΏΡΠΎΠ³ΡΠ°ΠΌΠΌ ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΎΠΊ: ΠΠ°ΡΠ±Π°ΡΠ°. ΠΠΎΠΌΠΏΠ»Π΅ΠΊΡ Π²ΠΊΠ»ΡΡΠ°Π΅Ρ: 30 ΠΎΡΠΆΠΈΠΌΠ°Π½ΠΈΠΉ, 20 ΠΏΠΎΠ΄ΡΡΠ³ΠΈΠ²Π°Π½ΠΈΠΉ, 50 ΠΏΡΠΈΡΠ΅Π΄Π°Π½ΠΈΠΉ, 40 ΠΏΠΎΠ΄ΡΠ΅ΠΌΠΎΠ² ΠΊΠΎΡΠΏΡΡΠ°. ΠΡΠ΅ ΡΡΠΈ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΡ Π²ΡΠΏΠΎΠ»Π½ΡΡΡΡΡ Π±Π΅Π· ΠΎΡΡΠ°Π½ΠΎΠ²ΠΊΠΈ Π΄ΡΡΠ³ Π·Π° Π΄ΡΡΠ³ΠΎΠΌ. ΠΠ΅ΠΆΠ΄Ρ ΡΠΈΠΊΠ»Π°ΠΌΠΈ ΠΌΠΎΠΆΠ½ΠΎ Π΄Π΅Π»Π°ΡΡ Π½Π΅Π±ΠΎΠ»ΡΡΡΡ ΠΏΠ΅ΡΠ΅Π΄ΡΡΠΊΡ, Π΄Π»ΠΈΡΠ΅Π»ΡΠ½ΠΎΡΡΡΡ Π² 3 ΠΌΠΈΠ½ΡΡΡ. ΠΠΆΠ΅ΠΊΠΈ. ΠΠΎΠΌΠΏΠ»Π΅ΠΊΡ Π²ΠΊΠ»ΡΡΠ°Π΅Ρ: 1 ΠΊΠΈΠ»ΠΎΠΌΠ΅ΡΡ Π³ΡΠ΅Π±Π»ΠΈ Π½Π° ΡΡΠ΅Π½Π°ΠΆΠ΅ΡΠ΅, 30 ΠΏΠΎΠ΄ΡΡΠ³ΠΈΠ²Π°Π½ΠΈΠΉ, 50 ΡΡΠ°ΡΡΠ΅ΡΠΎΠ². Π₯Π΅Π»Π΅Π½. ΠΠΎΠΌΠΏΠ»Π΅ΠΊΡ Π²ΠΊΠ»ΡΡΠ°Π΅Ρ: 12 ΠΏΠΎΠ΄ΡΡΠ³ΠΈΠ²Π°Π½ΠΈΠΉ, 400 ΠΌΠ΅ΡΡΠΎΠ² Π±Π΅Π³Π°, 21 ΠΌΠ°Ρ Π³ΠΈΡΠ΅ΠΉ (Π²Π΅Ρ 16/32 ΠΊΠ³). ΠΡΡΠΈ. ΠΠΎΠΌΠΏΠ»Π΅ΠΊΡ Π²ΠΊΠ»ΡΡΠ°Π΅Ρ: 15 ΠΏΠΎΠ΄ΡΡΠ³ΠΈΠ²Π°Π½ΠΈΠΉ, 5 ΠΎΡΠΆΠΈΠΌΠ°Π½ΠΈΠΉ, 10 Β«ΠΏΠΈΡΡΠΎΠ»Π΅ΡΠΎΠ²Β». Π ΡΡΠΎ Π»ΠΈΡΡ Π½Π΅ΡΠΊΠΎΠ»ΡΠΊΠΎ ΠΊΠΎΠΌΠΏΠ»Π΅ΠΊΡΠΎΠ², ΠΊΠΎΡΠΎΡΡΠ΅ ΠΡ ΠΌΠΎΠΆΠ΅ΡΠ΅ ΠΈΡΠΏΠΎΠ»ΡΠ·ΠΎΠ²Π°ΡΡ Π²ΠΎ Π²ΡΠ΅ΠΌΡ Π·Π°Π½ΡΡΠΈΠΉ. ΠΡΠ΅ ΠΏΡΠΎΠ³ΡΠ°ΠΌΠΌΡ ΠΌΠΎΠΆΠ½ΠΎ ΡΠ°Π·Π΄Π΅Π»ΠΈΡΡ Π½Π°: ΠΊΡΠΎΡΡΡΠΈΡ Π΄Π»Ρ Π±ΠΎΠΊΡΠ΅ΡΠΎΠ², ΠΊΡΠΎΡΡΡΠΈΡ Π΄Π»Ρ Π½ΠΎΠ²ΠΈΡΠΊΠΎΠ², ΠΊΡΠΎΡΡΡΠΈΡ Π΄Π»Ρ Π±ΠΎΠΉΡΠΎΠ², ΠΊΡΠΎΡΡΡΠΈΡ Π΄Π»Ρ Π΄Π΅Π²ΡΡΠ΅ΠΊ ΠΈ ΡΠ°ΠΊ Π΄Π°Π»Π΅Π΅. ΠΠ°Π½ΡΡΠΈΡ ΠΊΡΠΎΡΡΡΠΈΡΠΎΠΌ ΠΌΠΎΠ³ΡΡ ΠΏΡΠΎΡ ΠΎΠ΄ΠΈΡΡ ΠΊΠ°ΠΊ Π½Π° ΡΠ»ΠΈΡΠ΅, ΡΠ°ΠΊ ΠΈ Π² ΡΡΠ΅Π½Π°ΠΆΠ΅ΡΠ½ΠΎΠΌ Π·Π°Π»Π΅. ΠΠ°ΡΠΈ ΡΡΠ΅Π½Π΅ΡΡ ΠΡΠΎΡΡΡΠΈΡ Π² Π₯Π°ΡΡΠΊΠΎΠ²Π΅ α ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΊΠΈ ΠΏΠΎ ΠΊΡΠΎΡΡΡΠΈΡΡ Π² ΡΠΈΡΠ½Π΅Ρ-ΡΠ΅Π½ΡΡΠ΅ Egoiste CROSSFIT ΠΡΠΎΡΡΡΠΈΡ Π² Π₯Π°ΡΡΠΊΠΎΠ²Π΅ ΠΡΠΎΡΡΡΠΈΡ Π΄Π»Ρ Π½ΠΎΠ²ΠΈΡΠΊΠΎΠ² ΠΠ΅ΠΏΠΎΠ΄Π³ΠΎΡΠΎΠ²Π»Π΅Π½Π½ΠΎΠΌΡ ΡΠ΅Π»ΠΎΠ²Π΅ΠΊΡ ΠΌΠΎΠΆΠ΅Ρ ΠΏΠΎΠΊΠ°Π·Π°ΡΡΡΡ ΡΠ»ΠΎΠΆΠ½ΠΎΠΉ ΠΏΡΠΎΠ³ΡΠ°ΠΌΠΌΠ° ΠΊΡΠΎΡΡΡΠΈΡΠ°. ΠΠΌΠ΅Π½Π½ΠΎ ΠΏΠΎΡΡΠΎΠΌΡ ΡΠ°Π·ΡΠ°Π±ΠΎΡΠ°Π½Π° ΠΏΡΠΎΠ³ΡΠ°ΠΌΠΌΠ° ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΎΠΊ Π΄Π»Ρ Π½Π°ΡΠΈΠ½Π°ΡΡΠΈΡ , ΠΊΠΎΡΠΎΡΠ°Ρ ΠΏΠΎΠ·Π²ΠΎΠ»ΡΠ΅Ρ ΠΏΠΎΠ΄Π³ΠΎΡΠΎΠ²ΠΈΡΡΡΡ ΠΊ Π±ΠΎΠ»ΡΡΠΈΠΌ Π½Π°Π³ΡΡΠ·ΠΊΠ°ΠΌ ΠΏΠΎΡΡΠ΅ΠΏΠ΅Π½Π½ΠΎ. ΠΡΠΎΡΡΡΠΈΡ ΠΏΡΠΎΠ³ΡΠ°ΠΌΠΌΠ° Π΄Π»Ρ Π½Π°ΡΠΈΠ½Π°ΡΡΠΈΡ ΠΌΠΎΠΆΠ΅Ρ ΡΠΎΡΡΠΎΡΡΡ ΠΈΠ·: 1. Π Π°Π·ΠΌΠΈΠ½ΠΊΠΈ, ΠΊΠΎΡΠΎΡΠ°Ρ Π²ΠΊΠ»ΡΡΠ°Π΅Ρ: 5 ΠΌΠΈΠ½ΡΡ ΠΈΠ½ΡΠ΅ΡΠ²Π°Π»ΡΠ½ΠΎΠ³ΠΎ Π±Π΅Π³Π°, 10 ΠΎΡΠΆΠΈΠΌΠ°Π½ΠΈΠΉ, 10 ΠΏΠΎΠ΄ΡΡΠ³ΠΈΠ²Π°Π½ΠΈΠΉ, 10 ΠΏΡΠΈΡΠ΅Π΄Π°Π½ΠΈΠΉ Ρ ΡΠΎΠ±ΡΡΠ²Π΅Π½Π½ΡΠΌ Π²Π΅ΡΠΎΠΌ. 2. Π‘ΠΈΠ»ΠΎΠ²ΠΎΠΉ ΡΠ°ΡΡΠΈ: 15 Π³ΠΈΠΏΠ΅ΡΡΠΊΡΡΠ΅Π½Π·ΠΈΠΉ, 10 ΠΏΡΠΈΡΠ΅Π΄Π°Π½ΠΈΠΉ ΡΠΎ ΡΡΠ°Π½Π³ΠΎΠΉ, 30 ΠΏΡΡΠΆΠΊΠΎΠ² Π½Π° ΡΠΊΠ°ΠΊΠ°Π»ΠΊΠ΅, 10 ΠΏΠΎΠ΄ΡΠ΅ΠΌΠΎΠ² Π½ΠΎΠ³ Π² Π²ΠΈΡΠ΅. ΠΠ΅ΡΡ Π½Π°Π±ΠΎΡ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΠΉ ΠΏΠΎΠ²ΡΠΎΡΡΡΡ Π² ΡΠ΅ΡΠ΅Π½ΠΈΠ΅ 15 ΠΌΠΈΠ½ΡΡ Π±Π΅Π· ΠΎΡΡΠ°Π½ΠΎΠ²ΠΊΠΈ. 3. ΠΠ°ΠΌΠΈΠ½ΠΊΠΈ: ΡΠ°ΡΡΡΠΆΠΊΠ°, Π΄ΡΡ Π°ΡΠ΅Π»ΡΠ½Π°Ρ Π³ΠΈΠΌΠ½Π°ΡΡΠΈΠΊΠ°, Π±Π΅Π³. ΠΠ°ΠΌΠΈΠ½ΠΊΠ΅ ΠΌΠΎΠΆΠ½ΠΎ ΡΠ΄Π΅Π»ΠΈΡΡ ΠΏΠΎΡΡΠ΄ΠΊΠ° 5 ΠΌΠΈΠ½ΡΡ. ΠΡΠΎΡΡΡΠΈΡ Π΄Π»Ρ Π½Π°ΡΠΈΠ½Π°ΡΡΠΈΡ Π²ΠΊΠ»ΡΡΠ°Π΅Ρ ΠΌΠ°ΡΡΡ Π΄ΡΡΠ³ΠΈΡ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΠΉ. ΠΡ ΠΌΠΎΠΆΠ΅ΡΠ΅ Π²ΡΠ±ΡΠ°ΡΡ Π΄Π»Ρ ΡΠ΅Π±Ρ Π»ΡΠ±ΡΠ΅ ΠΈΠ· ΠΎΠ±Π»Π°ΡΡΠΈ Π»Π΅Π³ΠΊΠΎΠΉ Π°ΡΠ»Π΅ΡΠΈΠΊΠΈ, ΡΠΈΠ»ΠΎΠ²ΠΎΠΉ Π½Π°Π³ΡΡΠ·ΠΊΠΈ, ΠΊΠ°ΡΠ΄ΠΈΠΎ ΠΈ ΠΏΡΠΎΡΡΠΎ ΠΊΠΎΠΌΠ±ΠΈΠ½ΠΈΡΠΎΠ²Π°ΡΡ ΠΈΡ Π²ΠΌΠ΅ΡΡΠ΅. Π’Π°ΠΊΠΈΠΌ ΠΎΠ±ΡΠ°Π·ΠΎΠΌ, ΠΡ ΠΎΡΠ΅Π½Ρ Π±ΡΡΡΡΠΎ ΠΏΠΎΠ΄Π³ΠΎΡΠΎΠ²ΠΈΡΠ΅ΡΡ ΠΊ Π±ΠΎΠ»Π΅Π΅ ΠΈΠ½ΡΠ΅Π½ΡΠΈΠ²Π½ΡΠΌ ΠΈ ΠΎΠ±ΡΠ΅ΠΌΠ½ΡΠΌ Π½Π°Π³ΡΡΠ·ΠΊΠ°ΠΌ. ΠΡΠΏΠΎΠ»Π½ΡΡ ΠΏΡΠΎΠ³ΡΠ°ΠΌΠΌΡ Π΄Π»Ρ Π½Π°ΡΠΈΠ½Π°ΡΡΠΈΡ , ΠΡ Π½Π΅ Π΄ΠΎΠ»ΠΆΠ½Ρ ΡΡΠ²ΡΡΠ²ΠΎΠ²Π°ΡΡ ΡΠ΅Π±Ρ Π΄ΠΈΡΠΊΠΎΠΌΡΠΎΡΡΠ½ΠΎ, Π½Π°Π³ΡΡΠ·ΠΊΠ° Π΄ΠΎΠ»ΠΆΠ½Π° Π±ΡΡΡ ΡΠΌΠ΅ΡΠ΅Π½Π½ΠΎΠΉ. ΠΡΠΎΡΡΡΠΈΡ Π΄Π»Ρ ΠΆΠ΅Π½ΡΠΈΠ½ Π‘ ΠΊΠ°ΠΆΠ΄ΡΠΌ Π³ΠΎΠ΄ΠΎΠΌ ΠΆΠ΅Π½ΡΠΊΠΈΠΉ ΠΊΡΠΎΡΡΡΠΈΡ Π½Π°Π±ΠΈΡΠ°Π΅Ρ Π²ΡΠ΅ Π±ΠΎΠ»ΡΡΡΡ ΠΏΠΎΠΏΡΠ»ΡΡΠ½ΠΎΡΡΡ. Π‘ΡΠ°Π½Π΄Π°ΡΡΠ½Π°Ρ ΠΏΡΠΎΠ³ΡΠ°ΠΌΠΌΠ° Π΄Π»Ρ Π½Π°ΡΠΈΠ½Π°ΡΡΠΈΡ ΠΆΠ΅Π½ΡΠΈΠ½ ΠΌΠΎΠΆΠ΅Ρ Π²ΡΠ³Π»ΡΠ΄Π΅ΡΡ ΡΠ°ΠΊΠΈΠΌ ΠΎΠ±ΡΠ°Π·ΠΎΠΌ: Π½Π΅Π±ΠΎΠ»ΡΡΠΎΠ΅ ΠΊΠ°ΡΠ΄ΠΈΠΎ, 10 ΡΠ°Π· Π±ΡΡΠΏΠΈ, ΡΠ½ΠΎΠ²Π° Π½Π΅Π±ΠΎΠ»ΡΡΠΎΠ΅ ΠΊΠ°ΡΠ΄ΠΈΠΎ, 20 ΠΎΡΠΆΠΈΠΌΠ°Π½ΠΈΠΉ, Π»Π΅Π³ΠΊΠΎΠ΅ ΠΊΠ°ΡΠ΄ΠΈΠΎ Π΄ΠΎ 1 ΠΌΠΈΠ½ΡΡΡ, 30 ΠΏΡΠΈΡΠ΅Π΄Π°Π½ΠΈΠΉ, ΠΊΠ°ΡΠ΄ΠΈΠΎ, 40 Π²ΡΠΏΠ°Π΄ΠΎΠ², ΠΊΠ°ΡΠ΄ΠΈΠΎ, 50 ΠΏΠΎΠ΄ΡΠ΅ΠΌΠΎΠ² ΠΊΠΎΡΠΏΡΡΠ°. ΠΠ°ΠΊΠΎΠ½ΡΠΈΡΡ ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΊΡ ΠΌΠΎΠΆΠ½ΠΎ Π½Π΅Π±ΠΎΠ»ΡΡΠΎΠΉ Π·Π°ΠΌΠΈΠ½ΠΊΠΎΠΉ. ΠΡΠΎΡΡΡΠΈΡ Π΄Π»Ρ Π±ΠΎΠΊΡΠ΅ΡΠΎΠ² ΠΡΠΎΡΡΡΠΈΡ Π΄Π»Ρ Π±ΠΎΠΊΡΠ΅ΡΠΎΠ² ΡΠ²Π»ΡΠ΅ΡΡΡ Π½Π΅Π·Π°ΠΌΠ΅Π½ΠΈΠΌΡΠΌ Π½Π°ΠΏΡΠ°Π²Π»Π΅Π½ΠΈΠ΅ΠΌ, Π²Π΅Π΄Ρ ΠΈΠΌΠ΅Π½Π½ΠΎ Π·Π΄Π΅ΡΡ Π²ΡΡΠ°Π±Π°ΡΡΠ²Π°Π΅ΡΡΡ ΡΠΈΠ»Π°, Π²ΡΠ΄Π΅ΡΠΆΠΊΠ°, Π²ΡΠ½ΠΎΡΠ»ΠΈΠ²ΠΎΡΡΡ ΠΈ ΡΠ²Π΅ΡΠ΅Π½Π½ΠΎΡΡΡ Π² ΡΠ΅Π±Π΅. ΠΠΊΡΡΠ°Π»ΡΠ½ΡΠΌ ΡΡΠ°Π½Π΅Ρ ΡΠ°ΠΊΠΎΠΉ ΠΊΠΎΠΌΠΏΠ»Π΅ΠΊΡ: ΠΌΠ°Ρ ΠΈ Π³ΠΈΡΠ΅ΠΉ, ΡΠΊΠ°ΠΊΠ°Π»ΠΊΠ°, ΠΏΠ΅ΡΠ΅ΠΏΡΡΠ³ΠΈΠ²Π°Π½ΠΈΠ΅ Π±Π°ΡΡΠ΅ΡΠΎΠ², Π±ΡΡΠΏΠΈ, ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΡ Π½Π° ΠΏΡΠ΅ΡΡ, Π±ΡΠΎΡΠΊΠΈ ΠΌΡΡΠ° Π² ΠΏΠΎΠ». ΠΠ°ΠΆΠ΄ΠΎΠ΅ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΠ΅ ΡΠ΅ΠΊΠΎΠΌΠ΅Π½Π΄ΡΠ΅ΡΡΡ Π²ΡΠΏΠΎΠ»Π½ΡΡΡ ΠΎΠΊΠΎΠ»ΠΎ 20 ΡΠ΅ΠΊΡΠ½Π΄. Π§ΡΠΎ ΠΊΠ°ΡΠ°Π΅ΡΡΡ ΠΊΠΎΠ»ΠΈΡΠ΅ΡΡΠ²Π° ΠΏΠΎΠ²ΡΠΎΡΠ΅Π½ΠΈΠΉ, ΡΠΎ Π·Π΄Π΅ΡΡ Π²ΡΠ΅ ΠΈΠ½Π΄ΠΈΠ²ΠΈΠ΄ΡΠ°Π»ΡΠ½ΠΎ. ΠΡΠΎΡΡΡΠΈΡ Π΄Π»Ρ ΠΏΠΎΡ ΡΠ΄Π΅Π½ΠΈΡ ΠΡΠΎΡΡΡΠΈΡ ΠΎΠ΄Π½ΠΎΠ·Π½Π°ΡΠ½ΠΎ ΡΠΏΠΎΡΠΎΠ±ΡΡΠ²ΡΠ΅Ρ ΠΏΠΎΡ ΡΠ΄Π΅Π½ΠΈΡ, Π³Π»Π°Π²Π½ΠΎΠ΅ Π·Π°Π½ΠΈΠΌΠ°ΡΡΡΡ ΡΠ΅Π³ΡΠ»ΡΡΠ½ΠΎ ΠΈ ΠΈΠ½ΡΠ΅Π½ΡΠΈΠ²Π½ΠΎ. ΠΡΠΎΡΡΡΠΈΡ Π΄Π»Ρ ΠΏΠΎΡ ΡΠ΄Π΅Π½ΠΈΡ ΠΏΡΠ΅Π΄ΠΏΠΎΠ»Π°Π³Π°Π΅Ρ Π²ΡΠΏΠΎΠ»Π½Π΅Π½ΠΈΠ΅ ΡΠ°ΠΊΠΈΡ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΠΉ: 20 ΠΏΡΡΠΆΠΊΠΎΠ² Π½Π° ΡΠΊΠ°ΠΊΠ°Π»ΠΊΠ΅, 10 Π±ΡΡΠΏΠΈ, 10 ΠΏΡΠΈΡΠ΅Π΄Π°Π½ΠΈΠΉ, 15 ΠΏΡΠ΅ΡΡ-ΡΠΊΡΡΡΠΈΠ²Π°Π½ΠΈΠΉ, 10 ΠΎΡΠΆΠΈΠΌΠ°Π½ΠΈΠΉ. ΠΡΠΏΠΎΠ»Π½ΡΠΉΡΠ΅ Π²ΡΠ΅ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΡ Π½Π° ΠΌΠ°ΠΊΡΠΈΠΌΡΠΌΠ΅ ΡΠ²ΠΎΠΈΡ Π²ΠΎΠ·ΠΌΠΎΠΆΠ½ΠΎΡΡΠ΅ΠΉ Π² ΡΠ΅ΡΠ΅Π½ΠΈΠ΅ 15 ΠΌΠΈΠ½ΡΡ, ΠΏΠΎΡΠ»Π΅ ΡΠ΅Π³ΠΎ ΠΎΡΠ΄ΠΎΡ Π½ΠΈΡΠ΅ ΠΈ Π½Π°ΡΠ½ΠΈΡΠ΅ ΠΊΡΡΠ³ Π·Π°Π½ΠΎΠ²ΠΎ. Π£ΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΡ ΠΌΠΎΠ³ΡΡ Π²Π°ΡΡΠΈΡΠΎΠ²Π°ΡΡΡΡ, Π΄ΠΎΠ±Π°Π²Π»ΡΡΡΡΡ, Π½Π°ΠΏΡΠΈΠΌΠ΅Ρ, ΡΠ°ΠΊΠΈΠ΅ ΠΊΠ°ΠΊ ΠΏΠ»Π°Π½ΠΊΠ°, Π±Π΅Π³, ΠΏΠΎΠ΄ΡΡΠ³ΠΈΠ²Π°Π½ΠΈΡ, ΠΏΠΎΠ΄ΡΠ΅ΠΌΡ ΡΠ°Π·Π°. ΠΠ»Π°Π²Π½ΠΎΠ΅, ΡΡΠΎΠ±Ρ ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΊΠ° Π±ΡΠ»Π° ΡΠ½Π΅ΡΠ³ΠΈΡΠ½ΠΎΠΉ, Π΄ΠΈΠ½Π°ΠΌΠΈΡΠ½ΠΎΠΉ ΠΈ ΠΌΠ°ΠΊΡΠΈΠΌΠ°Π»ΡΠ½ΠΎ ΠΈΠ½ΡΠ΅Π½ΡΠΈΠ²Π½ΠΎΠΉ. ΠΡΠ΅ΠΈΠΌΡΡΠ΅ΡΡΠ²Π° ΠΊΡΠΎΡΡΡΠΈΡΠ° ΠΠ΄Π½ΠΈΠΌ ΠΈΠ· Π³Π»Π°Π²Π½ΡΡ ΠΏΠ»ΡΡΠΎΠ² ΠΏΡΠΎΠ³ΡΠ°ΠΌΠΌ ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΎΠΊ ΠΊΡΠΎΡΡΡΠΈΡ ΡΠ²Π»ΡΠ΅ΡΡΡ Π²ΡΠ΅ΡΡΠΎΡΠΎΠ½Π½Π΅Π΅ ΡΠΈΠ·ΠΈΡΠ΅ΡΠΊΠΎΠ΅ ΡΠ°Π·Π²ΠΈΡΠΈΠ΅. ΠΡΠΎΠΌΠ΅ ΡΡΠΎΠ³ΠΎ Π½Π΅ΠΎΡΠΏΠΎΡΠΈΠΌΡΠΌΠΈ ΠΏΡΠ΅ΠΈΠΌΡΡΠ΅ΡΡΠ²Π°ΠΌΠΈ ΠΌΠΎΠΆΠ½ΠΎ ΡΠ°ΠΊΠΆΠ΅ Π½Π°Π·Π²Π°ΡΡ: ΡΠΎΡΠΌΠΈΡΠΎΠ²Π°Π½ΠΈΠ΅ Π²ΡΠ½ΠΎΡΠ»ΠΈΠ²ΠΎΡΡΠΈ ΠΈ ΡΠΈΠ»Ρ Π²ΠΎΠ»ΠΈ. Π£ΠΌΠ΅Π½ΠΈΠ΅ ΠΏΠ΅ΡΠ΅Π±ΠΎΡΠΎΡΡ ΡΠ΅Π±Ρ, ΠΏΡΠ°Π²ΠΈΠ»ΡΠ½ΠΎ Π·Π°ΠΌΠΎΡΠΈΠ²ΠΈΡΠΎΠ²Π°ΡΡ, ΡΠ΄Π΅Π»Π°ΡΡ, ΠΊΠ°Π·Π°Π»ΠΎΡΡ Π±Ρ, Π½Π΅Π²ΠΎΠ·ΠΌΠΎΠΆΠ½ΠΎΠ΅, ΠΏΠΎΠ±ΠΈΡΡ ΠΏΡΠΎΡΠ»ΡΠΉ ΡΠ΅ΠΊΠΎΡΠ΄ β ΡΡΠΎ Π²ΡΠ΅ ΡΠΎ, Ρ ΡΠ΅ΠΌ ΠΡ Π±ΡΠ΄Π΅ΡΠ΅ ΡΡΠ°Π»ΠΊΠΈΠ²Π°ΡΡΡΡ Π² ΠΏΡΠΎΡΠ΅ΡΡΠ΅ Π²ΡΠΏΠΎΠ»Π½Π΅Π½ΠΈΡ ΠΏΡΠΎΠ³ΡΠ°ΠΌΠΌΡ ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΎΠΊ; ΠΌΠ°ΠΊΡΠΈΠΌΠ°Π»ΡΠ½ΡΠΉ ΡΠ΅Π·ΡΠ»ΡΡΠ°Ρ Π·Π° Π½Π΅Π±ΠΎΠ»ΡΡΠΎΠΉ ΠΏΡΠΎΠΌΠ΅ΠΆΡΡΠΎΠΊ Π²ΡΠ΅ΠΌΠ΅Π½ΠΈ. ΠΡΠΎΠ³ΡΠ°ΠΌΠΌΠ° ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΎΠΊ ΠΊΡΠΎΡΡΡΠΈΡ Π΄Π΅ΠΉΡΡΠ²ΠΈΡΠ΅Π»ΡΠ½ΠΎ ΠΏΠΎΠ·Π²ΠΎΠ»ΡΠ΅Ρ Π΄ΠΎΡΡΠΈΡΡ Ρ ΠΎΡΠΎΡΠ΅Π³ΠΎ ΡΠ΅Π·ΡΠ»ΡΡΠ°ΡΠ° Π·Π° ΠΊΠΎΡΠΎΡΠΊΠΈΠΉ ΡΡΠΎΠΊ, ΡΠ΅ΠΌ Π½Π΅ ΠΌΠΎΠΆΠ΅Ρ ΠΏΠΎΡ Π²Π°ΡΡΠ°ΡΡΡΡ Π½ΠΈ ΠΎΠ΄Π½ΠΎ Π΄ΡΡΠ³ΠΎΠ΅ Π½Π°ΠΏΡΠ°Π²Π»Π΅Π½ΠΈΠ΅ ΡΠΈΡΠ½Π΅ΡΠ°; ΠΊΠΎΡΡΠ΅ΠΊΡΠΈΡ ΡΠΈΠ³ΡΡΡ. ΠΠ° ΡΡΠ΅Ρ ΠΈΠ½ΡΠ΅Π½ΡΠΈΠ²Π½ΠΎΡΡΠΈ Π²ΡΠΏΠΎΠ»Π½Π΅Π½ΠΈΡ ΠΊΡΠΎΡΡΡΠΈΡ ΡΠΏΡΠ°ΠΆΠ½Π΅Π½ΠΈΠΉ ΠΌΠΎΠΆΠ½ΠΎ ΡΠ±ΡΠΎΡΠΈΡΡ Π»ΠΈΡΠ½ΠΈΠ΅ ΠΊΠΈΠ»ΠΎΠ³ΡΠ°ΠΌΠΌΡ. ΠΠΎΡΡΠ΄ΠΊΠ° 1000 ΠΊΠ°Π»ΠΎΡΠΈΠΉ ΡΡ ΠΎΠ΄ΠΈΡ Π·Π° ΠΎΠ΄Π½ΠΎ Π·Π°Π½ΡΡΠΈΠ΅. ΠΡΠ»ΠΈ ΠΡ Π±ΡΠ΄Π΅ΡΠ΅ ΠΏΡΠΈΠ΄Π΅ΡΠΆΠΈΠ²Π°ΡΡΡΡ ΡΠ΅ΠΆΠΈΠΌΠ°, ΠΏΡΠ°Π²ΠΈΠ»ΡΠ½ΠΎ ΠΏΠΈΡΠ°ΡΡΡΡ, ΡΠΎ ΡΠ΅Π·ΡΠ»ΡΡΠ°Ρ Π½Π΅ Π·Π°ΡΡΠ°Π²ΠΈΡ ΡΠ΅Π±Ρ Π΄ΠΎΠ»Π³ΠΎ ΠΆΠ΄Π°ΡΡ. ΠΡ ΠΌΠΎΠΆΠ΅ΡΠ΅ Π·Π°Π½ΠΈΠΌΠ°ΡΡΡΡ ΠΈΠ½Π΄ΠΈΠ²ΠΈΠ΄ΡΠ°Π»ΡΠ½ΠΎ ΠΈΠ»ΠΈ Π² Π³ΡΡΠΏΠΏΠ΅, Π°Π±ΡΠΎΠ»ΡΡΠ½ΠΎ Π½Π΅Ρ Π½ΠΈΠΊΠ°ΠΊΠΈΡ ΠΎΠ³ΡΠ°Π½ΠΈΡΠ΅Π½ΠΈΠΉ ΠΏΠΎ Π²ΠΎΠ·ΡΠ°ΡΡΡ. ΠΠ»Π°Π²Π½ΠΎΠ΅, ΡΡΠΎΠ±Ρ ΠΠ°ΡΠ΅ Π·Π΄ΠΎΡΠΎΠ²ΡΠ΅ ΠΏΠΎΠ·Π²ΠΎΠ»ΡΠ»ΠΎ Π²ΡΠ΄Π΅ΡΠΆΠ°ΡΡ ΡΠ°ΠΊΡΡ Π½Π°Π³ΡΡΠ·ΠΊΡ. ΠΠ°ΠΆΠ΅ ΡΠΏΠΎΡΡΡΠΌΠ΅Π½Π°ΠΌ 50 Π»Π΅Ρ ΠΌΠΎΠΆΠ½ΠΎ ΡΡΠ°ΡΡΠ²ΠΎΠ²Π°ΡΡ Π² ΡΠΎΡΠ΅Π²Π½ΠΎΠ²Π°Π½ΠΈΡΡ ΠΏΠΎ ΠΊΡΠΎΡΡΡΠΈΡΡ.
