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.
TRX
15 Low Row
15 Chest Press
10 Bicep Curl
10 Tricep Press
Rest 2'
15 Crossing Lunges
15 Squats
10 Bulgarian Squats
10 Hip Press
Rest 2'
15 Hip Drop
15 Standing Roll Out
15 Reverse Crunch
15 Mountain Climber
Kettlebell Swings x 15 (nasal breathing only)
Face pull x 15 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)
Then…
A.
Three sets of:
Half-Kneeling Press x 8-10 reps each @ 2111
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
30 KB Swing
20 m One Arm Dumbbell Overhead Walking Lunges
Three sets of:
8 Plank walkouts
10 banded Row
45 Second Superman
5 Rounds for time:
10 DB hang squat clean
10 Handstand (or inverted position) Shoulder Taps
20m DB overhead walking lunge
4 x 4' window
300m Run
20 DB snatch, alternating
10 DB hang clean and jerk, alternating
MAX DU in the remaining time
Rest 3'
Go as Heavy as your form allows.
Força
Empurrar Vertical - Puxar Horizontal
20-18-16…2
Half-kneeling DB see-saw press
Bent over DB see-saw row
Minimal Rest
Força
Flexão Extensão Anca e Joelho
10-9-8…1
Bulgarian DB split squat
Bulgarian DB split deadlift
Minimal Rest
AMRAP 9 minutes of:
6 Dumbbell Thrusters
6 Burpees
12 Kettlebell Swings
3 Rounds of
15 Bulgarian goat bag swing
5 Single arm front rack get up
50 m Bottoms up Kb carry
6 Rounds
2' AMRAP
4 Kb alternating Single arm Thrusters
5 Down Up
6 Kb Single arm Swing, alternating
30 Jumping Jacks
Rest 2'
Warming up with bands
Banded Stretch Hip and Shoulders
THEN,
2 ROUNDS
20 Banded Good Mornings
10 Reverse Snow Angels
10 Face Pulls
Main WORKOUT
A.(Heavy)
one side
6 reps Suitcase Deadlift
immediately followed by…
50m Farmer Carry
Rest 60 seconds
Repeat other Side
B. (Heavy)
15' EMOM
10 Lateral Jumps Kb
10 Heavy Russian Kettlebell Swings
EMOM 20' (40" on 20" off) of:
1 – Supinated DBs Row
2 – Band Resisted Face Pulls
3 – T-Fly TRX Lunges
4 – Super Man Swimer x
5 – Prone Plank
B.
Every 5 minutes, for 15 minutes (3 sets) for times:a
400 Meter Run
20 V-Ups
30 Single Kettlebell Sumo Deadlifts
TRX
Rest 15'' between exercises
15 Low Row
15 Chest Press
10 Bicep Curl
10 Tricep Press
Rest 2'
15 Crossing Lunges
15 Squats
10 Bulgarian Squats
10 Hip Press
Rest 2'
15 Hip Drop
15 Standing Roll Out
15 Reverse Crunch
15 Mountain Climber
4 Rounds for quality
1 KB Turkish get-up
2 KB Windmill
3 KB Overhead squat
*complete a full complex on one arm, then switch arms.
Rest as needed between rounds
CONDITIONING
6 Intervals
1. 2-minute AMRAP
4 DB burpee deadlift
4 DB hang squat
4 Shoulder Press
Rest 90" before 2
2. 2-minute AMRAP
10 DB Snatch, alternating
10 DB goblet reverse lunges
30 Double unders
Rest 90"
STRENGTH
i) 5 Sets
12 DB see-saw press
12 Bent over see-saw DB row
ii) 5 Sets
12 side DB Reverse lunge 12 side Single leg DB deadlift
III) 3 Sets
12 Half-kneeling single arm KB “bottom-up” press
15 Cyclist goblet squats @ 2020 tempo
2 x Tabata Jumping Jack - Speed Rope - mountain climber - Ski
Combina o 1 e 2 num total de 12 intervalos
1' AMRAP
3 DB power clean
6 Push ups
9 Air squat
Rest 1'
AMRAP 30"
DB Devils thruster (Devil’s press + thruster)
Rest 30"
Rest 2' @ round 6
Combina o 1 e 2 num total de 12 intervalos
1' AMRAP
3 DB power clean
6 Push ups
9 Air squat
Rest 1'
AMRAP 30"
DB Devils thruster (Devil’s press + thruster)
Rest 30"
Graduate Degree in Sport - Physical Education
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