Programmation sur mesure

Matériel disponible :

1 Assault Bike

1 Concept II Rower

1 TRX

Pull up bar / Dips

WEEK 4

Séance 1

Warm-up : Run 3k not for time

Wod : 5 RFT, rest 1' between sets

  10 Pull-ups

  20 Pushups

  30 Sit-ups

  40 Air Squat

Renfo : Tabata Rower Hip Thrusts

Séance 2

Warm-up : Programme force ou hypertrophie sur les fessiers en position de squat 

MetCon : Every 4' for 5 sets

9 - 7 - 5

  Cal AB

  Burpees

Skills : Accumulate 3' handstand hold, every break, do 20 DU

Séance 3

Warm-up : Tabata Air Squats

Tabata Pushups

Tabata DU

MetCon : 20 x 250m Row every 1'30 (target pace <2')

Core : 16 x 40" ON / 20" OFF

  Left Side Plank Starfish Hold

  Right Side Plank Starfish Hold

  TRX Pike ups

  Reverse Plank Bridge Hold

Séance 4

Warm-up : 10' amrap DUs

Wod : For Time reverse (fait le wod dans un sens puis dans l'autre, donc les wall climbs t'en fais 20)

  100 Cal AB

  80m Bear Crawl feet on towel

  60 Burpees

  40 Jumping Lunges

  20 V-ups

  10 Wall Climbs

Renfo : Wall Squat tempo for technique

  5 x 5 reps tempo 5-3-1-1 (5 secondes de descente et 3 secondes en iso en bas le plus proche du mur bras tendus au ciel)

  rest 1'

Séance 5

Warm-up : Run

  5' @8-9 km/h

  5' @10 km/h

MetCon  :

Part 1 : Max Cal AB 10 x 30" ON / 30" OFF, write total score

Part 2 : 80 Rower Hip Thrusts

Part 3 : Max Cal AB 10 x 30" ON / 30" OFF, write total score

No rest between parts

Renfo : Tabata High Knees Hold Hanging position

Séance 6

Warm-up : 10' amrap DU

MetCon : Run sprints

20 x 100m every minute on the minute

Renfo : 50 strict TTB + 50 ring rows (mix as you want)

Séance 7 

Yoga

WEEK 3

Séance 1

Warm-up : Run 10' @ 9 - 10 km/h

Wod : For Time

  100 Burpees

  200 Air Squats

  100 Burpees

Renfo : 2 Rounds

  10 TRX Face Pulls

  10 TRX Pull Down

  10 TRX Overhead Jackhammer

Hold 1'' at top position every rep of every movement

Séance 2

Warm-up : 5 Rounds not for time

  10 Pushups

  10 Ring Rows

  10 V-ups

Wod : Every 5' for 6 sets

  5 Wall Climb

  10 Cal Row

  5 Wall Climb

Séance 3

Warm-up : 12 x 40"/20"

  Moutain Climbers

  Single leg Squats with towel

  DU

MetCon : Row 10 x 500m (target pace < 2'10 / 500m) every 3'30

Skills : 100 shoulder touches handstand position

Séance 4

Warm-up : Amrap 8' 

  20 One legged Squats

  20 Squat jumps

Wod : Emom 20' max reps

  Min 1 : DU

  Min 2 : Pushups

Core : 3 Rounds

  20 Strict Toes to Bar

  20 Alternating Single leg V-ups

  20 Rower Hip Thrusts with towel

Séance 5

Warm-up : Run 2k not for time

MetCon : Running intervals

10 x 400m afap every 3'

Renfo : 3 x 15 armless sit-ups  

Séance 6

Warm-up : stretching routine

Wod : 400m Walking lunges for time

Renfo : 8 rounds (no rest)

  20" Hollow Arch hold

  20" Hollow Rock hold

Séance 7

Yoga

WEEK 2

Séance 1

Warm-up : 4 x 2' Max Double Unders / 1' rest

Work Capacity : Run 5 Rounds of 

  3' Cool pace (8-10 km/h)

  2' Medium pace (>11 km/h)

  1' Fast (>13 km/h)

Séance 2

Warm-up : 3 Rounds not for time

  10 TRX Face Pulls

  10 TRX Pull Down

  10 TRX Overhead Jackhammer

Hold 1'' at top position every rep of every movement

MetCon : 250m Row every 1'30 for 15 sets (pace < 1'55/500m)

Renfo : 40"/20" x 16

  Armless Sit-ups

  Lower Body Crunch

  Left Side Plank

  Right Side Plank

Séance 3

Warm-up : 5 Rounds not for time

  10 Pushups

  10 Ring Rows

  10 V-ups

Wod : 2 Rounds For time

  10 Wall Climb

  20 Burpees

  30 Pike Pushups

  40 Cal Bike

Renfo : 3 x 15 Glute Bridge Feet on Bench

Séance 4

Warm-up : Death by Burpees 

Every minute, add 1 rep, start @5 reps

MetCon : Test / Death by 

Every 2' you must complete 

  15 Cal Row

  10 Burpees over the Row

Your score is the last round you completed + the number of reps in the last round you failed. Don't quit...

If you fail before 5 rounds, take 2' off and continue until death

Renfo : 12 x 30" ON / 30" OFF

  Handstand hold

  High knees hold hanging or dip bar supported

  Starfish Plank Right

  Starfish Plank Left

Séance 5

Warm-up : 10' Work on your handstand walk technique

Wod : For time

  100 Squats

  100 Sit-ups 

  100 Jumping Lunges

  100 Cal AB

  100 Push-ups

Séance 6 

Warm-up : 10' Work on your handstand technique

MetCon : As Fast As Possible (AFAP)

  6 Rounds of Run 1k / Rest 1'

Target sub 5' every km

Renfo : 3 rounds 

  15 Rower Hip Thrust

  15 Rower Pike Ups

Séance 7

Yoga

WEEK 1

Séance 1

Warm-up : Défi Confiné n°1

  100 Burpees for time

MetCon : 250 m Row every 1'30 for 10 sets

Renfo : 4 Rounds not for time

  10 Archer Rows

  20 Spider Plank

  10 Lower Body Crunch

Séance 2

Warm-up : Défi Confiné n°3

Amrap 8'

  20 One Legged Squats

  20 Air Squats

MetCon : 2 blocs de 10 x 30" ON / 30" OFF 

  Max Cal Assault Bike 

Renfo : 3 Rounds AFAP

  30 Armless Sit-ups

  30 Glute Bridge

Séance 3

Warm-up : 3 Rounds not for time

  400m Row

  90 DU

  25 Burpees over the Row

MetCon : For time

  3000m Row (pace target <2'/500m)

  Every minute, do 5 Burpees over the Row

Renfo : 

4 x 20" V-ups / 20'' Plank

4 x 20" Lower body Crunch / 20" Side Plank

4 x 30'' Rower Pike Ups / 30" Rower Hip Thrust

Séance 4

Warm-up : 4 x 2' Max Double Unders / 1' rest

Wod : Every 3' for 5 sets

  5 Wall Climbs

  10 Pushups

  15 Cal Row

Renfo : Emom 10'

  6-12 TTB

Séance 5

Warm-up : Assault Bike

  2' Cool pace (50 rpm)

  2' Medium pace (55 rpm)

  1' Fast (60 rpm)

  1' @50 rpm

  2' @57 rpm

  2' @65 rpm

Wod : 

  6' Hanging

Each break, do 20 Jumping lunges & 10 Burpees

MetCon : Tabata Cal Bike

Renfo : Handstand hold

  Hold 5' / Every break : 15 V-ups

Séance 6

Warm-up : 4 Rounds not for time

  20 Squat Kossack

  10 Squat Jumps

  10 Bulgarian Split Squat / leg

Wod : Cindy

Amrap 20'

  5 Pullups

  10 Pushups

  15 Air Squats

Active recovery 10' on bike

Séance 7

Yoga

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