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other:confinement_wods

Confinement wods

nociones

Tempo

5/1/X/2

  • 5 segundos fase excentrica
  • 1 en el final del movimiento excentrico
  • X : fase concentrica
  • 2 en el final de la fase concéntrica

Símbolos especiales:

  • X es explosivo
  • - es que no se hace, puedes soltar, moverte, rodar xD lo que sea, normalmente es para poner énfasis en las otras fases
  • un número son segundos

OHS

over head squat

BFR

Daily Wods

## 2020/04/01

EMOM 12 Max HSPU Max C2R

CORE 3Rounds of:

  • 5 dragon flag
  • 20 superman rock
  • 10m monster walk

then 2Rounds of:

  • 10 fitball pike
  • 30sec Lateral plank/side
  • 20 1leg knee2elbow /side

WOD:

20, 18, 16 … 2

  • Hip Extensions
  • Hang Kb Clean

8 burpees at the end of all rounds

Explicación ejercicios:

  • 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…

## 2020/04/02

Strength 5 rounds for quality, weighted (vest)

  • 1 min wall sit
  • 10 ring push ups
  • 10 Tempo sit& go
  • 10 ring row
  • 10 lateral squat with deficit

WOD: amrap 20'

  • 50 1hand kb swing
  • 40 lunge
  • 30 push ups
  • 20 goblet

Explicación ejercicios:

  • tempo sit& go: como si fueras a sentarte en una silla, bajas despacio y subes explosivo, Tempo: 5/1/x/1

## 2020/04/03

Endurance: “Perpetual Motion Machine”

10 Rounds of 3 minutes of 10 reps each exercise:

  • burpees
  • situps
  • push-ups
  • pistol
  • squat jump
  • jumping jack

## 2020/04/06

Skill: Strict RMU

  • False grip hang streght
  • Hop-Hop on false grip
  • False grip pulls
  • Transitions
  • Deep-Dip transitions
  • Deep-Dip to total extension

WOD: 3 Rounds of 5 min ON/2 min OFF: 20 reps with kb of all this:

  • clean & jerk
  • Lunge
  • Snatch
  • OHS
  • 1 hand swing

Until 5 minutes: Max KB Swing

Score: total kb swings

WOW: Split

Explicación ejercicios:

  • Hop-Hop: este es uno de los mejores videos que he visto sobre strict ring muscle-up, yo sigo haciendo esos ejercicios para fortalecer…

## 2020/04/07

3 Rounds for quality:

  • 1m30sec wall sit
  • max hspu
  • 2m /side slow step-up
  • 20 explosive push-up
  • 20 goble squat AFAP

WOD: 5 RFT:

  • 10 situp
  • 10 pushup
  • 10 air squat

2min rest, then 100 ring dips for time

WOW L-sit on floor

Explicación ejercicios:

  • slow step-up: step en una silla, subir y bajar muy lentamente (Tempo: 5/0/5/0)

## 2020/04/08

Skill:

  • Seat2squat
  • jerk

3 Rounds BFR:

  • 20 Fitball hamstring curl
  • 20 calf raise
  • 20 lateral squat deficit

2/3 min no BFR between rounds

WOD For time, down then up

  • 30 kb thruster
  • 60 jumping jacks
  • 90 high knees
  • 120 butt kicks
  • 150 air squats

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:

  • 5×5 c2r
  • 5x max time c2r hold

Skill:

  • Dragon flag on rings

Core&gimnastics endurance 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 aquí.
  • 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:

Target:

  • Get a perfect RMU (or as good as possible)

Strenght:

  • max time hang on rings

Wod: the same as 20200406

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: 50/40/30/20/10 kb swing 10/20/30/40/50 sit-ups

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: 1/2/3/4/5/4/3/2/1 …

WOD: For time:

  • 100 pushup
  • 100 sit-up
  • 100 burpees

WOW: Practice handstand still

2020/04/16

Repeat 2020/04/02

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 2020/04/14

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:

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 “Perpetual motion machine

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.txt · Last modified: 2021/04/27 10:40 by dodger