A healthier and fairer world means that its inhabitants are more confident and healthy people.
"Functional Training" - is a solid and structured response for all those who want to start a new practice in the comfort of their homes and / or maintain their training habits.
2 Rounds
45'' On 15'' Rest
Pointer
Super Man
Comando Plank
Hollow Rock
Five sets of:
Respect the Tempo 4:0:2:0
8 Bent Over Row
12 Body Weight Tricep Extension
8 Bent Over Row
12 Stationary Dips
9 Db Hang Cleans
15 Kb Swings
21 Jumping Jacks
6 DB clean and jerk
4 DB squat
2 Lateral burpees over the DBs
Rest 2’
6 Lateral burpees over the DBs
4 DB clean and jerk
2 DB squat
Rest 2’
6 DB squat
4 Lateral burpees over the DBs
2 DB clean and jerk
Rest 2’
Repeat each of the above intervals once
A) Overhead skill complex* – 4 Rounds for quality
1 DB/KB Turkish get-up
2 DB/KB Windmill
3 DB/KB Overhead squat
*complete a full complex on one arm, then switch arms.
In 90 seconds:
4 Db Power Clean
4 Db Shoulder-to-Overhead
4 Burpees Over a Db
Max Jump Lunges
– Rest 90 seconds
30 Jumping Jacks
5 Tempo Push-Ups (3-second descent)
5 No Push-Up Burpees
10 Tempo Squats(3-second descent)
30" Max V-Ups
30" Max Push-Ups
30" Max Sit Ups
Rest 1'
2 Minutes AMRAP:
5 Handstand Push-Ups
10 Kb Romanian Deadlifts
15 Kb Swings
1' Rest
A) Hip Rotation Flow
A) Handstand Stand
A1. 4 x (60-second AMRAP : 30-seconds rest)
12 Air squat
10 DB hang snatch, alternating
Max burpees in the remaining time
Rest 2 to 3-minutes before A2
A2. 6-minute EMOM (40-second AMRAP: 20-seconds rest)
10 Air squat
8 DB hang snatch, alternating
Max burpees in the remaining time
Rest 2 to 3-minutes before A3
A3. 8 x (30-second AMRAP : 15-seconds rest)
8 Air squat
6 DB hang snatch, alternating
Max burpees in the remaining time
Rest 2 to 3-minutes before A4
A4. 12 x (20-second AMRAP : 10-seconds rest), rotate through the intervals
(1) – Air squat for max reps
(2) – DB hang snatch (alternating) for max reps
(3) – Burpees for max reps
45'' On 15'' Rest
Pointer
Super Man
Comando Plank
Hollow Rock
Five sets of:
Respect the Tempo 4:0:2:0
8 Bent Over Row
12 Body Weight Tricep Extension
8 Bent Over Row
12 Stationary Dips
AMRAP 12'
9 Db Hang Cleans
15 Kb Swings
21 Jumping Jacks
10" Hollow hold
Full roll to hollow hold
5 Supine arch hold 2” snap to hollow hold 2”
30 – 20 – 10
DB Deadlift
Push up
DB Push press
Push up
DB Hang (squat) clean
Push up
30 Burpees
20 DB Hang (squat) clean
10m DB Overhead walking lunge
30 Pike push up
10m DB Overhead walking lunge
20 DB Hang (squat) clean
30 Burpees
10” front support hold
10 front support shoulder taps
10” 45-degree handstand hold
10 shoulder taps in the 45-degree handstand position
10” full handstand hold
10 shoulder taps or small transition steps
Rest 60-seconds between each round
135 Speed steps counting reps on the right foot only
+
In the remaining time AMRAP
2 – 4 – 6 – 8 etc.
Burpees
Deck squat
Rest 2'
20 Box step-up
20 KB swing
20 Down-ups (no push up)
20 Goblet squat
Air Squat avança sobre um pé e sobre outro.
Semi Agachado dorsiflexão sobre um pé
Cossack Squat Planta do pé no chão
Curtsey Squat Pé Pronador pé Supinador
5 Candlestick roll
10 Cossack squat
10 Feet together squats
1- Bent over DB see-saw row
2- DB Reverse lunge in place, alternating
3- 3 Plank complex (10” each position)
4- DB Single leg deadlift, alternating
5- Rest
1- Seated DB see-saw press
2- DB Good mornings
3- DB Renegade row
4- DB Cossack squats, alternating
5- Rest
EMOM 20 minutes:
A – 45" Side Plank to T's
B – 45" Muscle Ups para Push Ups
C – 45" Burpee No Push-Up
D – 45" Walking Lunges
E – 45" Kb Pull Over
For Time:
4 Rounds for time:
40 Sit-Ups
30 Dumbbell Snatches
20 Dumbbell OH Lunges
10 Push Ups
Mobilidade
A) 4 Sets
30'' Handstand walk on the spot
or Shoulder taps
Rest 1' between sets
A. 3 x (90'' AMRAP : 90'')
6 DB Thruster
4 Lateral burpees over the DBs
Rest 2'
B. 3 x (90'' AMRAP: 60'' rest)
30 Double unders
6 DB Snatch
Rest 2'
C. 3 x (90'' AMRAP : 45'' Rest)
30 Double unders
6 DB Thruster
Rest 2'
D. 3 x (90'' AMRAP : 30'' rest)
6 DB Snatch
4 Lateral burpees over the DB s
10 Scapular Push-Ups
5 each Y’s, T’s & W’s each
10 Active Leg Raises
5 Yoga Push Ups
30 Butt Kickers
10 Lying Knee Raises
30 High Knees
10m Steps Bear Walk
1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
40 Air Squats
20 Pushups
10 Reverse Burpees
Every 2:00 - 40 DU starting on the 0:00
Hollow rock
Superman
Single under
Burpee
4 Sets of
15 Kb Pull Over
30 Kb Swings
15 Bent-Over-Row
4 X AMRAP 4` with 1` rest
7 V Ups
14 Lunges to Wall Ball / Lunges To Thruster
28 unbroken DU
Mobility Drills
3 Rounds specific warm up
10 Frankenstein walk
10 Air Squats
30 Double Unders / Fake DU's
10 Knee Push Ups
30 Jumping Jacks
10 Single leg Wall Sit alternating
Prone plank
Lateral plank
Cross Mountain Climbers
Rest, as needed then
5 Reverse Lunges
20 Jumping Lunges
30 Double Unders / Single Unders
Run 200m / Single Under
Then,
TABATA 4`
High Knees
Reverse Lunge
Butt Kickers
Lateral Lunge
Then,
200m Run
10 Front Squat
10 KB Swing
5 Push Up
5 V-Up
400m Run - 100 DU
25 Front Squat
25 Kb Swing
200m Run - 50 Du
25 Push-Up
25 V-Up
200m Run - 50 DU
25 Front Squat
25 Kb Swing
400m Run - 100 DU
Tabata
AIR SQUATS
4 Turkish Get Up
8 Good Mornings
12 Lateral plank' s with T’s
1)
15 Sumo DeadLift High Pull
30 Kb Swings
15 Kb Pull Over
2)
20'' (option) Pike Hold 02:30 Handstand Hold
20 Walking Lunges
40 Mountain Climbers
50 Jumping Jacks
50 Butt Kicks
50 High Knees
60'' Farmer Carry
30 Single Leg Deadlift
60'' Waiters Carry
30 Single Unders
60'' Over Head Carry
30 Sit Ups
4 Split Snatch (22,5/15Kg)
8 Kb Sumo Deadlift High Pull (32/24Kg)
16 Double Unders
Mobilidade de Lunges em 10 minutos
10 Burpees Humanos
10 Saltos em Largura
10 Complexo de Mobilidade Agachamento
10 Saltos joelhos ao Peito
60'' Segurar o Kb Acima da Cabeça
60'' Saltar a Corda
60'' Avanços com Halter
30'' Burpees Sem Push e sem Salto
Descanso 30''
21-15-9
Flexões
Avanços com peso acima da cabeça
Flexões em Pino (com apoio)
Saltos à Corda Duplos
Mobilidade de ombro
B) 5' Saltar à corda.
No ínicio de cada minuto realizas 3 Afundo para pino
a) 4 x 1' a Treinar com 30'' descanso
12 Arrancos com Halteres, Alternado
Burpees Invertidos no resto do tempo
b)6 x 40'' a Treinar 20'' Descanso
10 Agachamentos Goblet
Burpees no resto do tempo
4. Prática
10 - 8 - 6 - 4 - 2 reps de
Fundos na Cadeira
Deslizes do corpo supinado com mãos nos Halteres
Transição Muscle Ups para Push Ups
a) Mobilidade Articular Fluída
b) 3 Rondas
10 Posição de Vela com Subida Unilateral
10 Agachamentos Laterais
10 Agachamento Pés Juntos
3 Rondas
Ritmo 4:2:2:2
6 Havaiano
6 Búlgaros
6 Unilaterais com apoio da mão
6 Skater
4 Rondas 2 x Estação
2' de descanso
a. Em Cada Minuto durante 5'
10 Push Ups
10 Agachamentos Unilaterais (escolhe uma variante)
Máximo de Saltos duplos no resto do minuto.
b. Em Cada Minuto durante 5'
12 DB Levantamento de Terra
9 DB Arremessos em Suspensão
6 DB Push Press
WARM-UP
3 Rounds:
100 Single Unders
30 High Knees
30 Butt Kickers
15 Down Up
15 Air Squats
WORKOUT
In 20 minutes EMOM:
A: 45'' Kettlebell Deadlifts
B: 45'' Push-Ups
C: 45'' Kettlebell Swings
D: 45'' Plank Hold
1' Pigeon Pose Each Side
6 Samson Stretch Matrix (3x)
16 Back Pack Step Up
3 Turkish Get Up (Left)
16 Air Squat
3 Turkish Get Up (Right)
45'' 1 Goblet Squat (Tempo 15:15:15:0)
45'' Practice HandStand Walk
6 Rounds for time
10 Single Leg Squats
10 HandStand Push Ups / Pike Push Ups
Two sets of:
60" Seal Jumping Jacks
60" Deep Lunge Mountain Climbers
30" Duck Walk
60" Side Plank
60" Single-Leg Ground to Sky Reaches
Rest 30 seconds
30" of Plank Kick-Throughs With Hand Tap
30" Plank Position Pike Jumps
Rest 30 seconds
60" Goblet Reverse Lunges
30" Static Bent-Over Row Hold
2 Alternating Single-Arm Devil’s Press
10 Air Squats
4 Alternating Single-Arm Devil’s Press
15 Air Squats
6 Alternating Single-Arm Devil’s Press
20 Air Squats
8 Alternating Single-Arm Devil’s Press
25 Air Squats
Etc.. continuing the pattern.
Graduate Degree in Sport - Physical Education
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