other:confinement_wods
Differences
This shows you the differences between two versions of the page.
Next revision | Previous revision | ||
other:confinement_wods [2021/04/15 09:09] – created dodger | other:confinement_wods [2022/02/11 11:36] (current) – external edit 127.0.0.1 | ||
---|---|---|---|
Line 1: | Line 1: | ||
- | ====== | + | ====== |
Line 25: | Line 25: | ||
===== BFR ===== | ===== BFR ===== | ||
- | Blood Flow Restriction | + | [[https:// |
Line 44: | Line 44: | ||
then 2Rounds of: | then 2Rounds of: | ||
* 10 fitball pike | * 10 fitball pike | ||
- | * 30'' | + | * 30sec Lateral plank/side |
* 20 1leg knee2elbow /side | * 20 1leg knee2elbow /side | ||
Line 56: | Line 56: | ||
Explicación ejercicios: | Explicación ejercicios: | ||
- | * Fitball pike: https:// | + | * [[https:// |
* 1leg knee2elbow: en plancha con 1 pie en la fitball, el otro va hacia el codo. | * 1leg knee2elbow: en plancha con 1 pie en la fitball, el otro va hacia el codo. | ||
* Hang Kb Clean: si no tienes kb o db, puedes usar una garrafa de agua, pero atala un poco con cinta americana... | * Hang Kb Clean: si no tienes kb o db, puedes usar una garrafa de agua, pero atala un poco con cinta americana... | ||
- | ===== ## 2020/04/02 | + | ===== ## 2020/04/02 ===== |
- | ===== | + | |
Strength | Strength | ||
Line 81: | Line 80: | ||
* tempo sit& go: como si fueras a sentarte en una silla, bajas despacio y subes explosivo, Tempo: 5/1/x/1 | * tempo sit& go: como si fueras a sentarte en una silla, bajas despacio y subes explosivo, Tempo: 5/1/x/1 | ||
- | ===== ## 2020/04/03 | + | ===== ## 2020/04/03 ===== |
- | ===== | + | |
Endurance: | Endurance: | ||
Line 95: | Line 93: | ||
* jumping jack | * jumping jack | ||
- | ===== ## 2020/04/06 | + | ===== ## 2020/04/06 ===== |
- | ===== | + | |
Skill: | Skill: | ||
Line 125: | Line 122: | ||
Explicación ejercicios: | Explicación ejercicios: | ||
- | * | + | * |
- | * | + | * |
- | ===== ## 2020/04/07 | + | ===== ## 2020/04/07 ===== |
- | ===== | + | |
3 Rounds for quality: | 3 Rounds for quality: | ||
- | * 1' 30'' | + | * 1m30sec |
* max hspu | * max hspu | ||
- | * 2' | + | * 2m /side slow step-up |
* 20 explosive push-up | * 20 explosive push-up | ||
* 20 goble squat AFAP | * 20 goble squat AFAP | ||
Line 154: | Line 150: | ||
Explicación ejercicios: | Explicación ejercicios: | ||
* slow step-up: step en una silla, subir y bajar muy lentamente (Tempo: 5/0/5/0) | * slow step-up: step en una silla, subir y bajar muy lentamente (Tempo: 5/0/5/0) | ||
- | * | + | * |
- | ===== ## 2020/04/08 | + | ===== ## 2020/04/08 ===== |
- | ===== | + | |
Skill: | Skill: | ||
Line 181: | Line 176: | ||
Air squats are done 1 time only. | Air squats are done 1 time only. | ||
+ | Explicación ejercicios: | ||
+ | * Seat2squat: sentado en el suelo sobre los talones, explosivo a deep squat | ||
+ | |||
+ | ===== 2020/04/09 ===== | ||
+ | |||
+ | Strength: | ||
+ | * 5x5 c2r | ||
+ | * 5x max time c2r hold | ||
+ | |||
+ | Skill: | ||
+ | * Dragon flag on rings | ||
+ | |||
+ | Core& | ||
+ | 3RFQ | ||
+ | * 2 dragon flag | ||
+ | * 10 superman | ||
+ | * 20 bird dog | ||
+ | * 30sec ring hold top | ||
+ | * 30sec ring hold bottom | ||
+ | |||
+ | Explicación ejercicios: | ||
+ | * ring hold top: en las anillas, posición final del RMU (tal como explica [[[[https:// | ||
+ | * ring hold top: En anillas, posición de dip profundo, con las anillas tocando los hombros | ||
+ | |||
+ | |||
+ | |||
+ | ===== 2020/04/10 ===== | ||
+ | Endurance "the 1.5k" | ||
+ | |||
+ | EMOM 60min | ||
+ | |||
+ | * squat jump | ||
+ | * diamond push-up | ||
+ | * v-ups | ||
+ | * burpees | ||
+ | * butt kicks | ||
+ | * Rest | ||
+ | |||
+ | Target: 1500 reps | ||
+ | Challenge: continue the EMOM until 2000 reps :-) | ||
+ | |||
+ | ===== 2020/04/13 ===== | ||
+ | |||
+ | Skill: | ||
+ | * [[other: | ||
+ | Target: | ||
+ | * Get a perfect RMU (or as good as possible) | ||
+ | |||
+ | Strenght: | ||
+ | * max time hang on rings | ||
+ | |||
+ | Wod: | ||
+ | [[other: | ||
+ | |||
+ | WOW: | ||
+ | * split | ||
+ | |||
+ | |||
+ | ===== 2020/04/14 ===== | ||
+ | |||
+ | |||
+ | Skill: | ||
+ | * lay down to pistol | ||
+ | |||
+ | Strength: | ||
+ | BFR, 3 rounds of 20 reps each: | ||
+ | * 1 leg deadlift | ||
+ | * calf raise | ||
+ | * lateral squat | ||
+ | * step up | ||
+ | |||
+ | WOD: | ||
+ | For time: | ||
+ | 50/ | ||
+ | 10/ | ||
+ | |||
+ | WOW: | ||
+ | L-SIT on floor | ||
+ | |||
+ | ===== 2020/04/15 ===== | ||
+ | |||
+ | Strength: | ||
+ | EMOM 12 of: | ||
+ | * HSPU | ||
+ | * 10 Muscle Clean | ||
+ | |||
+ | Then | ||
+ | From 1 to Max Unbroken hspu and down: 1/ | ||
+ | |||
+ | WOD: | ||
+ | For time: | ||
+ | * 100 pushup | ||
+ | * 100 sit-up | ||
+ | * 100 burpees | ||
+ | |||
+ | WOW: | ||
+ | Practice handstand still | ||
+ | |||
+ | ===== 2020/04/16 ===== | ||
+ | Repeat [[other: | ||
+ | |||
+ | ===== 2020/04/17 ===== | ||
+ | |||
+ | Endurance | ||
+ | Hero wod MURPH@HOME: | ||
+ | |||
+ | * 1600 butt kicks | ||
+ | * 100 ring pull-ups strict | ||
+ | * 200 push-ups | ||
+ | * 300 squats | ||
+ | * 1600 butt kicks | ||
+ | |||
+ | RX: with vest | ||
+ | |||
+ | ===== 2020/04/20 ===== | ||
+ | |||
+ | Skill:\\ | ||
+ | RMU: | ||
+ | * False grip pull | ||
+ | * transitions | ||
+ | * Final position strength (fully extended) | ||
+ | \\ | ||
+ | Try to get a perfect form RMU | ||
+ | \\ | ||
+ | WOD: | ||
+ | For time, 4 rounds of 20 reps of: | ||
+ | * 20 kb row left hand | ||
+ | * 20 kb row right hand | ||
+ | * 20 kb cluster left | ||
+ | * 20 kb cluster right | ||
+ | |||
+ | |||
+ | ===== 2020/04/21 ===== | ||
+ | Repeat [[other: | ||
+ | |||
+ | An add, after 1st BFR, this second one **without** flood restriction :\\ | ||
+ | 3 rounds of: | ||
+ | * 20 fitball hamstring curl | ||
+ | * 20 calf raise | ||
+ | * 20 lateral squat | ||
+ | * 20 step-up | ||
+ | |||
+ | |||
+ | ===== 2020/04/22 ===== | ||
+ | |||
+ | Strength: | ||
+ | * Practice on [[https:// | ||
+ | |||
+ | Then:\\ | ||
+ | EMOM 12min of: | ||
+ | * 3+3 down up kb strict press | ||
+ | * 6 weighted pistols | ||
+ | |||
+ | Skill: | ||
+ | * perfect form RMU | ||
+ | Then: | ||
+ | * max hang time on rings | ||
+ | |||
+ | WOD:\\ | ||
+ | 4 Rounds of " | ||
+ | |||
+ | |||
+ | ===== 2020/04/23 ===== | ||
+ | Active rest day.\\ | ||
+ | ANIMAL FLOW\\ | ||
+ | * Lizzard | ||
+ | * bear | ||
+ | * duck | ||
+ | \\ | ||
+ | Practice: | ||
+ | * handstand still | ||
+ | * L-sit on floor | ||
+ | * split | ||
+ | * Planché | ||
+ | |||
+ | ===== 2020/04/24 ===== | ||
+ | |||
+ | Endurance: | ||
+ | **ALL GLORY TO DORMAMMU**\\ | ||
+ | |||
+ | * 10 KB swing | ||
+ | * 100 jumping jacks | ||
+ | * 10 KB swing | ||
+ | * 90 mountain climber | ||
+ | * 10 KB swing | ||
+ | * 80 air squat | ||
+ | * 10 KB swing | ||
+ | * 70 sit-ups | ||
+ | * 10 KB swing | ||
+ | * 60 pistols | ||
+ | * 10 KB swing | ||
+ | * 50 push-ups | ||
+ | * 10 KB swing | ||
+ | * 40 burpees | ||
+ | * 10 KB swing | ||
+ | * 30 jumping lunge | ||
+ | * 10 KB swing | ||
+ | * 20 goblet thruster | ||
+ | * 10 KB swing | ||
+ | * 10 KB swing | ||
+ | * 10 KB swing | ||
+ | \\ | ||
+ | DOWN/UP (yes, go all the wod down, then all the wod up again).\\ | ||
+ | Last 10 KB swing are done only 1 time :-) | ||
+ | \\ | ||
+ | Time cap: 60 minutes\\ | ||
+ | Challenge: Complete it :-) | ||
+ | \\ | ||
+ | |||
+ | |||
+ | |||
+ | ===== 2020/04/27 ===== | ||
+ | |||
+ | |||
+ | Skill: | ||
+ | * Practice on strict RMU | ||
+ | Then:\\ | ||
+ | EMOM 16Min: | ||
+ | * 1 RMU | ||
+ | * 30 Air squats | ||
+ | \\ | ||
+ | WOD:\\ | ||
+ | 4 RFT: | ||
+ | * 10 SDHP | ||
+ | * 10 Thruster | ||
+ | * 10 Sq clean | ||
+ | \\ | ||
+ | Everything with kb@32kg (Dormammu) | ||
+ | |||
+ | |||
+ | |||
+ | ===== 2020/04/28 ===== | ||
+ | |||
+ | Strength:\\ | ||
+ | BFR, 10min of: | ||
+ | * 20 goblet squats @kb32kg | ||
+ | * 15-20sec rest | ||
+ | \\ | ||
+ | 3 min rest.\\ | ||
+ | \\ | ||
+ | BFR, 10min of: | ||
+ | * 20 Bulgarian DL @kb32kg | ||
+ | * 10-20sec rest | ||
+ | \\ | ||
+ | 3 min rest.\\ | ||
+ | \\ | ||
+ | BFR, 10min of: | ||
+ | * 20 Bulgarian Squat @kb16kg | ||
+ | * 10-20sec rest | ||
+ | \\ | ||
+ | Then: | ||
+ | 3x15m Monster walk | ||
+ | |||
+ | WOD:\\ | ||
+ | For time:\\ | ||
+ | 21-18-15-12-9-6-3 push-up | ||
+ | 3-6-9-12-15-18-21 kb swing @kb32kg | ||
+ | |||
+ | WOW:\\ | ||
+ | L-sit on floor | ||
other/confinement_wods.1618477789.txt.gz · Last modified: 2021/04/15 09:09 by dodger