Trainings for the month of June of 2020

A healthier and fairer world means that its inhabitants are more confident and healthy people.

"Train at Home 2020" -  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.

Workout 30 June 2020 "Strong Arm"

Warm-Up

2 Rounds
 45'' On 15'' Rest
 Pointer
 Super Man
 Comando Plank
 Hollow Rock

"Strong Arm "

 Part 1

 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

Part 2

AMRAP 12'

9 Db Hang Cleans
15 Kb Swings
21 Jumping Jacks

Watch this workout video on YouTube

Workout 29 June 2020 Lateral Burpees, Db Clean & Jerk , Db Squat

Mobilidade

  1. Avança a perna
  2. Adução e abdução
  3. Fg 4 para Lunges
  4. Agachamento com rotação interna do Joelho
  5. Shinbox  + Lunge
  6. Pigeon Switch

Turkish Get Up

  1. Arm Bar
  2. Turkish Sit Up
  3. Bent press
  4. Hang clean & press
  5. Hang snatch
  6. Windmill

Workout 

A. 3 x (90” AMRAP : 90” rest)

6 DB clean and jerk

4 DB squat

2 Lateral burpees over the DBs

Rest 2’

B. 3 x (90” AMRAP : 60” rest)

6 Lateral burpees over the DBs

4 DB clean and jerk

2 DB squat

Rest 2’

C. 3 x (90” AMRAP : 45” rest)

6 DB squat

4 Lateral burpees over the DBs

2 DB clean and jerk

Rest 2’

D. 3 x (90” AMRAP : 30” rest)

Repeat each of the above intervals once 

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Workout 27 June 2020 "Medinas" - Treinar em Casa

Mobility 

SKILL

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.

WORKOUT "Medinas"

5 Rounds:

In 90 seconds:
 4 Db Power Clean
 4 Db Shoulder-to-Overhead
 4 Burpees Over a Db
 Max Jump Lunges
 – Rest 90 seconds

Watch this workout video on YouTube

Workout 26 June 2020 ESSE

WARM-UP

In 7'

30 Jumping Jacks
5 Tempo Push-Ups (3-second descent)
5 No Push-Up Burpees
10 Tempo Squats(3-second descent)

4 Super-Sets:

30" Max V-Ups
30" Max Push-Ups
30" Max Sit Ups
Rest 1'

WORKOUT 

5 Rounds:

2 Minutes AMRAP:
5 Handstand Push-Ups
10 Kb Romanian Deadlifts
15 Kb Swings
1' Rest

Watch this workout video on YouTube

Workout 24 June 2020

1. MOBILITY

A) Hip Rotation Flow

2. SKILL

A) Handstand Stand

3. Workout

A) 4 sets 

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

Workout 23 June 2020 22 Abril 2020 - "Strong Arm" - Treino Em Casa

Warm-Up

2 Rounds

45'' On 15'' Rest
Pointer
Super Man
Comando Plank
Hollow Rock

"Strong Arm "

Part 1

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

Part 2

AMRAP 12'
9 Db Hang Cleans
15 Kb Swings
21 Jumping Jacks

Watch this workout video on YouTube

Workout 22 June 2020 Mix Push ups e Dumbbells

1. Mobility

2. SKILL

6 Rondas (3 para cada lado)

10" Hollow hold

Full roll to hollow hold

5 Supine arch hold 2” snap to hollow hold 2”

3. Workout

A) For time

30 – 20 – 10

DB Deadlift

Push up

DB Push press

Push up

DB Hang (squat) clean

Push up



Watch this workout video on YouTube

Workout 20 June 2020 Jammy

For time:

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

Workout 19 June 2020 Deck Squat

1. Mobility Lunge 

2. SKILL

3 Rounds of

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


3. Workout

6 x 3 minute intervals

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'

Watch this workout video on YouTube

Workout 18 June 2020

4 rounds for time

20 Box step-up
20 KB swing
20 Down-ups (no push up)
20 Goblet squat

Workout 17 June 2020 No minuto

1. Mobilidade Tibio-Társica

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

2. SKILL

3 Rounds

5 Candlestick roll

10 Cossack squat

10 Feet together squats

3. Workout

20’ EMOM

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 

15’ EMOM

1- Seated DB see-saw press

2- DB Good mornings

3- DB Renegade row

4- DB Cossack squats, alternating

5- Rest


Watch this workout video on YouTube

Workout 16 June 2020 Snatches OverHead Lunges and Sit Ups - Treinar Em Casa

Warm Up

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

WORKOUT

For Time:
4 Rounds for time:
40 Sit-Ups
30 Dumbbell Snatches
20 Dumbbell OH Lunges 
10 Push Ups

Watch this workout video on YouTube

Workout 15 June 2020 Intervalos

Warm Up

Mobilidade

SKILL

A) 4 Sets
30'' Handstand walk on the spot
or Shoulder taps 

Rest 1' between sets

Workout

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

Watch this workout video on YouTube

Workout 13 June 2020 Bulgarian Split Squat

Warm up

a) 3 Rounds

10 Scapular Push-Ups
5 each Y’s, T’s & W’s each
10 Active Leg Raises
5 Yoga Push Ups

b) In 8'

30 Butt Kickers
10 Lying Knee Raises
30 High Knees
10m Steps Bear Walk

Strength

6 sets (3 each side)

1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats

WORKOUT

AMRAP 20':

40 Air Squats 
20 Pushups 
10 Reverse Burpees
Every 2:00 - 40 DU starting on the 0:00 

Watch this workout video on YouTube

Workout 12 June 2020 Lunges to Thruster - Treinar em Casa

Warm Up

TABATA

Hollow rock
Superman

TABATA

Single under
Burpee

Strength

4 Sets of
15 Kb Pull Over
30 Kb Swings
15 Bent-Over-Row

Workout

4 X AMRAP 4` with 1` rest
7 V Ups
14 Lunges to Wall Ball / Lunges To Thruster
28 unbroken DU

Watch this workout video on YouTube

Workout 11 June 2020 Treinar Em Casa 15 abr 2020

Warm Up

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

3 Rounds 40'' on 20" off

Prone plank 
Lateral plank
Cross Mountain Climbers
Rest, as needed then

5 rounds EVERY 2 MINUTES (10' total) 

5 Reverse Lunges
20 Jumping Lunges
30 Double Unders / Single Unders

Watch this workout video on YouTube

Workout 10 June 2020 Aiiinnn

WARM-UP

Run 200m / Single Under
Then,
TABATA 4`
High Knees
Reverse Lunge
Butt Kickers
Lateral Lunge
Then,
200m Run

4 Rounds for Time of:

10 Front Squat
10 KB Swing
5 Push Up
5 V-Up

For Time:

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

For reps

Tabata

AIR SQUATS 

Watch this workout video on YouTube

Workout 9 June 2020 Treino Em Casa 14 apr 2020

Warm Up

In 10 '

4 Turkish Get Up
8 Good Mornings
12 Lateral plank' s with T’s 

Workout

Every 3 minutes alternate 1 and 2 for 30 minutes

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

Watch this workout video on YouTube

Workout 8 June 2020 Kb Split Snatch

Warm Up

50 Jumping Jacks
50 Butt Kicks
50 High Knees

4 rounds of

60'' Farmer Carry
30 Single Leg Deadlift 
60'' Waiters Carry
30 Single Unders
60'' Over Head Carry
30 Sit Ups
 

AMRAP 14`

4 Split Snatch (22,5/15Kg)
8 Kb Sumo Deadlift High Pull (32/24Kg)
16 Double Unders 

Watch this workout video on YouTube

Workout 6 June 2020 Cabeça para Baixo

1. Mobilidade Fluída

 Mobilidade de Lunges em 10 minutos

2. Aquecimento Dinâmico

3 Rondas

10 Burpees Humanos
10 Saltos em Largura
10 Complexo de Mobilidade Agachamento
10 Saltos joelhos ao Peito

3. Condição Física

 Intervalos – 4 Rondas

60'' Segurar o Kb Acima da Cabeça
60'' Saltar a Corda
60'' Avanços com Halter
30'' Burpees Sem Push e sem Salto
Descanso 30''

4. Treino 

For Time:

21-15-9
Flexões
Avanços com peso acima da cabeça
Flexões em Pino (com apoio)
Saltos à Corda Duplos


Watch this workout video on YouTube

Workout 5 June 2020 Burpees e Burpees Invertidos

1. Mobilidade Articular

A) Aquecimento Fluído:

 Mobilidade de ombro
 B) 5' Saltar à corda.
 No ínicio de cada minuto realizas 3 Afundo para pino

2. Treino

4 sets no total (2 cada estação)

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

Watch this workout video on YouTube

Workout 4 June 2020 Estações- Progressões e alternativas para Agachamentos Unilaterais ou Pistols

1.Aquecimento

a) Mobilidade Articular Fluída

b) 3 Rondas
10 Posição de Vela com Subida Unilateral
10 Agachamentos Laterais
10 Agachamento Pés Juntos

2. Prática de Agachamento Unilateral

3 Rondas
Ritmo 4:2:2:2
6 Havaiano
6 Búlgaros
6 Unilaterais com apoio da mão
6  Skater

3. Treino do Dia

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

Watch this workout video on YouTube

Workout 3 June 2020 K e P

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

Watch this workout video on YouTube

Workout 2 June 2020 Virtuosity

Warm Up

1' Pigeon Pose Each Side
6 Samson Stretch Matrix (3x)

In 12'

16 Back Pack Step Up
3 Turkish Get Up (Left)
16 Air Squat
3 Turkish Get Up (Right)

EMOM 10'

45''  1 Goblet Squat (Tempo 15:15:15:0)
45'' Practice HandStand Walk 

WOD

6 Rounds for time
10 Single Leg Squats
10 HandStand Push Ups / Pike Push Ups

Watch this workout video on YouTube

Workout 1 June 2020 Animal

Warm Up

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

Three sets of:

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

6 x 1"30" rest 60''

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.

Watch this workout video on YouTube

Renato Caetano

Graduate Degree in Sport - Physical Education

  • FMH - Faculdade de Motricidade Humana da Universidade de Lisboa
  • Post Graduation in Functional Training
  • Post Graduation in Personal Training
Renato Caetano Photo