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.
A) VIDEO
125 Alternating Single unders
10 DB Thruster
20m DB Overhead carry
10 DB Renegade row
125 Alternating Single unders
Rest 2-minutes between rounds
A) Plank conditioning set – 3 rounds
5 Tuck to plank position
5 Plank slides
5" Planck Lean
5 push-ups
5 Pike to Plank Slides
Rest 1-minute
Note. Use a towel on the floor for sliding
50 4-Count Weighted Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups
5 Rounds of "Sindee"
50 Db Ground to Shoulder
4 Rounds of “Sindee”
40 Db Squats
3 Rounds of “Sindee”
30 Db Thrusters
*1 round of Sindee: 10 Push-ups, 20 Air Squats
Compara com 29 de Abril 2020
A) Handstand walk skill – 3 Rounds
3 Front support to elevated downward dog stretch
10" Pike handstand hold
10" Pike handstand shoulder shrugs
2 Pike handstand with single-leg extensions (5-second holds)
10 Pike handstand shoulder taps
(1) – DB Reverse lunges
(2) – Bent over DB see-saw row
(3) – DB Single leg deadlift
(4) – Seated DB see-saw press
(5) – Rest and recover
(1) – Db Floor press
(2) – DB Cossack squat, alternating
(3) – V-Ups
(4) – Rest and recover
20" Line Hops
20" High Knees
20" Lunges in place
20" Handstand Hold
12 Seated Shoulder Press
8 Bodyweight Tricep Extension
12 Kb Pull Over
25 Kb Swings
4 Burpee Deadlift
19 Air Squats
74 Double-Unders
If do do not have a partner rest the same period of work
Arm bar – Turkish sit up – Get up w/ strict press – Bent press – Hang clean & press – Hang snatch – Windmill
10 DB Snatch, alternating
8 DB Front rack walking lunges
Max rep Burpees in the remaining time
Rest 3-minutes
10 KB swings
8 Goblet squat
Max rep Burpees in the remaining time
Rest 3'
10 Jumping lunges
Max rep Burpees in the remaining time
Use a Single Db all workout
For Quality
2-4-6-8-10-8-6-4-2
Arm Bar
Turkish Sit Up
Bent press
Hang clean & press
Hang snatch
Windmill
30 comando plank
50 Jumping Jacks
20 Double-Unders
10 Goblet Squats
20 Sit-Ups
15 - 15 - 15
15 Sumo DeadLift High Pull
10 Burpees Over-the-Dbs
5 Hang Squat Clean Thrusters
10 Step-Ups
10 Sit-Ups
10 Push-Ups
30 Single-Unders
15 Kb Swings
5 Dbs Squats
5 Presses
15 Dumbbell Deadlifts
15 Dumbbell Push Press
10 V-Ups
20 Double-Unders
120 Dot hops
20 Jumping Jacks
20 Walking Lunges (10 each leg)
20'' Handstand Hold
20 Kb Russian Twists
20 Kb Clean and Jerks (10 each arm)
10 Kb Goblet Squats
10 Kb Reverse Lunges
A) Lunge Flow
A) Kneeling jump – 6 x 3, go every 90-seconds
A1. 4 x (90-second AMRAP : 45-seconds rest)
30 Double unders
5 Devils press
Rest 2 to 3-minutes before A2
A2. 5 x (60-second AMRAP : 30-seconds rest)
4 DB Hang (squat) clean
8 Push up
Rest 2 to 3-minutes before A3
A3. 6 x (40-second AMRAP : 20-seconds rest)
10 DB Snatch, alternating
Burpees over the DB for the remaining time
5' AMRAP:
20 High Knees
20 Jumping Jacks
20 Butt Kickers
20 Jumping Jacks
10 Burpees with no push-up
EMOMx20:
5 Dumbbell Deadlifts
5 Hang Dumbbell Power Cleans
5 Dumbbell Squats
Mobilidade Sequência 1 - Video
Single leg v-up pulses + hold
Single leg straddle up pulses + hold
L-sit pulses + hold
V-up snaps + hold (Straight or tuck)
50 Air squat
40 Reverse lunges
30 KB Swings
20 Cossack squats
10 HSPU - Pike Push Ups
Rest 1-minute between rounds
A) Sequência 3 - Video
2. SKILL
1 DB/KB Turkish get-up
2 DB/KB Windmill
3 DB/KB Overhead squat
Rest as needed between rounds
5 DB Thruster
5 Down Up With Dbs
Rest 1'
A2. 60" AMRAP
5 DB Deadlift
5 DB Hang power clean
5 DB Shoulder to overhead
Rest 1'
5 Negative body levers SL, Straddle, Straight
5 DB straight arm hollow sit-ups (3-second lower down/ hold the bottom for 3-seconds)
10 handstand shoulder shrugs (2-second pause in each position)
Rest 90” between each round
10 Push up
10 Goblet squat
Rest 1 min
DB Devils press
Rest 30”
WARM-UP
A) EMOMx16:
A – 45" Side Plank Hold (L)
B – 45" Air Squats
C – 45" Side Plank Hold (R)
D – 45 " Lateral Hops / SU
WORKOUT "Variação"
For Time:
60-40-20:
Double-Unders / Jumping Jacks
30-20-10:
Kettlebell Swings
15-10-5:
Burpees
A) Warm up
(1) – DB Walking lunges
(2) – Seated DB press
(3) – DB Single leg hip thrust, alternating
(4) – Bent over DB row
(5) – Rest and recover
(1) – DB Death march
(2) – DB Bench (or floor) press
(3) – DB Cossack squat, alternating
(4) – Rest and recover
10 – 8 – 6 – 4 – 2 reps & 10 – 8 – 6 – 4 – 2 sec hold
Single leg v-up pulses + hold
Single leg straddle up pulses + hold
L-sit pulses + hold
V-up snaps + hold (Straight or tuck)
Rest 30 seconds between each round
120 - SU alternated
10 Bent Over Rows
20 Jumping Jacks
10 Air Squats
5 Front Squats (left)
10 Push Press (left)
5 Front Squat (Right)
10 Push Press (Right)
15 Sit Ups
Sequência de mobilidade 1 VIDEO
5 Rounds each arm
2 DB/KB Turkish get-up
2 DB/KB Windmill
2 DB/KB Single arm overhead squat
(aim for full complex unbroken on each arm every round)
Rest as needed b/t arms and rounds
A1. 2’ AMRAP
5 V-up
10 Push up
20 Air squat
Rest 1’
A2. 2’ AMRAP
30 Double unders
10 DB snatch, alternating
Rest 1’
A3. 2’ AMRAP
16 Jumping Lunges
8 DB Power clean over
Rest 3’
A) Complexo de Prancha – 3 rounds
5 Pike deslize para Prancha
5 Deslizes em Prancha
5 Plank push-ups
Rest 30’’
In 5'
Single Unders
5 Burpees on each minute
15 See-saw rows
Max Alternating Dumbbell Strict Presses
Rest 2:00 between rounds.
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders
A) Handstand strength sequence – 3 Rounds
3 Bunny hop to tuck handstand
10’’ Hold tuck handstand on the third rep
5’’ Extend to full handstand
5 Handstand shoulder shrugs (slow reps)
10 Handstand shoulder taps (or small hand placements)
Rest 2 minutes between each round
2 – 4 – 6 – 8 – 10 – 12 etc.
Pistols, alternating
Pike push up
KB Swing
Rest 2’
Burpees
DB Push press
DB Squat
Rest 2’
A) Lunge Flow
A) Kneeling jump
30 Double unders
5 Devils press
Rest 2
4 DB Hang (squat) clean
8 Push up
Rest 2
10 DB Snatch, alternating
Burpees over the DB for the remaining time
A) Lunge Flow
A) 5 Rounds
20” Handstand walk on the spot or shoulder taps
135 speed steps (counting the right foot only)
30 Jumping squats
20 Push-ups
10 V-ups
Rest 30-seconds between rounds
A) Warm up
A) Proprioceptividade para o Apoio Facial Invertido – 3 Rondas:
“Anteversão e retroversão”
10 deitado no chão anteversão e retroversão da anca (com um PVC nos braços)
10 deitado no chão pernas na parede (45 graus)
10 Em pé contra a parede inclinado a 45 graus
10-20 Segundos em apoio facial invertido pernas na parede 45 graus
Descansa 60’’
A) 20’ EMOM
(1) – Bent over DB see-saw row
(2) – DB Lateral lunge, alternating
(3) – 3 point planche lean complex (10” each position, feet against a wall)
(4) – DB Death March
(5) – Rest and recover
(1) – DB Reverse lunge in place, alternating
(2) – Seated DB see-saw press
(3) – (DB) Cossack squats, alternating
(4) – Rest and recover
5 Candlestick roll
10 Cossack squat
10 Feet together squats
Hawaiian Squats - Bulgarian Squats - Skater Squats - Hand Supporting Single Leg Squat - Deck Squat
A) For time
10 to 1
DB Devils press with Clean & Jerk
30 Double unders (each round)
“Anteversão e retroversão”
10 deitado no chão anteversão e retroversão da anca (com um PVC nos braços)
10 deitado no chão pernas na parede (45 graus)
10 Em pé contra a parede inclinado a 45 graus
10-20 Segundos em apoio facial invertido pernas na parede 45 graus
Descansa 60’’
12 Air squat
10 KB hang snatch, alternating
Max burpees in the remaining time
Rest 2’
10 Air squat
8 DB hang snatch, alternating
Max burpees in the remaining time
Rest 2’
8 Air squat
6 DB hang snatch, alternating
Max burpees in the remaining time
Rest 2’
(1) – Air squat for max reps
(2) – DB hang snatch (alternating) for max reps
(3) – Burpees for max reps
A) 2 Rounds:
100 4 dot hops
20 Sit-Ups
B) 2 Rounds:
15 Broad Jumps
30 Mountain Climbers
50 Kb Swings
50 Mountain Climbers
25 Bent-Over Row (R)
25 Bent-Over Row (L)
40 Kettlebell Swings
40 Mountain Climbers
20 Bent-Over Row (R)
20 Bent-Over Row (L)
30 Kb Swings
30 Mountain Climbers
15 Bent-Over Row (R)
15 Bent-Over Row (L)
20 Kettlebell Swings
20 Mountain Climbers
10 Bent-Over Row Right Arm
10 Bent-Over Row Left Arm
10 Kettlebell Swings
10 Mountain Climbers
5 Bent-Over Row Right Arm
5 Bent-Over Row Left Arm
Dips
Slide Throughs Hands (On DBs)
Muscle Transition Push Ups
20 Box step-up
20 KB swing
20 Down-ups (no push up)
20 Goblet squat
Active rest (Walk, Stretch,)
Score. Slowest time on any round
Graduate Degree in Sport - Physical Education
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