¿CÓMO LOGRAMOS EL MEJOR ENTRENAMIENTO FUNCIONAL EN D.F?

El WOD es el acrónimo en inglés del Entrenamiento del día (Workout of the Day), y como su propio nombre indica es el entrenamiento que realizamos cada día. Aquí te dejamos un ejemplo de nuestros WODs para algunos días del mes de Agosto.

WOD 30.8

Stretching – 10 min
a) 3 rounds ( Time Cap 10 min )
– 200mts run
-10 burpee pull-ups
-10 rack kb squats @44/18 lbs

1) In teams of two: Judge vs Athlete ( Time cap 20 min )
Every 5 minutes you must complete the max number of rounds,
while your partner judges you, at 5 minutes change role.
-5 Deadlift @255/155
-10 burpees over the bar

2) EMOM x 8 min
-20 sit-ups
-20 hollow rocks
-20 v-ups
-20 side to side

WOD 29.8

Stretching – 10 min
EMOM x 10 min
Odd: 3 pull-ups + 3 pushups + 3 hspu
Even: 10 air-squats + 3 burpees

1) Strength Amrap x 5 rounds ( Time cap 15 min )
– 5 front squats @95/50 lbs
– 5 overhead squats @95/50 lbs
– 5 pendlay rows @95/50 lbs

2) Interval circuit ( time cap 10 min )
3 rounds of 3 minutes each:
– Run 1 block
On the time remaining max rep of:
– First round: Wallballs
– Second round: Boxjumps
– Third round: Pull-ups

Core: Killer Coach

WOD 28.8

Stretching – 10 min
W-up – AMRAP
Row 300 mts
30 push-ups
30 air squats

1) Strength 5 x 5 @ 135 / 75 lbs
·Back Squat

2) ” Russian ” 3 rounds ( time cap 18 min )
· minute 1 = RKBS 44 / 25 lbs
· minute 2 = Russian twist 44 / 25 lbs
· minute 3 = Burpees
· minute 4 = Goblet squat 44 / 25 lbs
· minute 5 = Alternating kb snatch 44 / 25 lbs
· minute 6 = Rest

3) Interval Core
EMOM x 8
odd: 35 DU’s
even: 15 Toes to bar

WOD 25.8

Chipper
Cash-in 2km
30 Pull-ups
30 Ring Dips
40 Walking Lunges
40 Air-squats
50 Pushups
50 Mountain Climbers
60 Handstand Wall
50 Sit-ups
40 Hollow Rocks
30 Burpees
Cash-Out 1 mile run

WOD 24.8

W-up – Stretching 10 minutes
Then 2 rounds of:
800 mts run + 10 pull-ups + 10 toes to bar

Teams of 3
Complete in 25 min the max rep between the three.
Rope climb
Wall ball #20/10 lbs
Deadlifts #255/155 lbs
Goblet squat #52/25 lbs
Row calories
Sit-ups
Double unders

The team with the highest number of repetitions wins.

WOD 23.8

Wup – Stretching
3 Rounds of:
200mts run
10 Box jumps
20 RKBS #52/25 lbs

Emom x 12 minutes
5 Hang power snatch #95/65 lbs
7 Front Squats #95/65 lbs

Skills – Gymnastics
* Bar muscle up

(* Progression )

WOD 22.8

Wup – Stretching
Row 100 calories every 10 cal change with partner.

Team Work ( In teams of two )
60 Burpees
80 Hollow Rocks
100 Pull-ups
120 Pushups
140 Air squats
160 Sit-ups
180 Single unders
200mts Run

Forever Alone
30 Burpees
40 Hollow Rocks
50 Pull-ups
60 Pushups
70 Air squats
80 Sit-ups
90 Single unders
100mts Run