Trainings for the month of July 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 31 July 2020 Quadro

1. Mobilidade

A)  VIDEO

2. WOD

A) 4 Rounds, each for time

125 Alternating Single unders

10 DB Thruster

20m DB Overhead carry

10 DB Renegade row

125 Alternating Single unders

Rest 2-minutes between rounds


3. MUSCLE ENDURANCE

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


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Workout 30 July 2020 Sindee

Warm Up

3 Rounds

50 4-Count Weighted Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups

WORKOUT by Ben Bergeron

On the 0:00…

5 Rounds of "Sindee"
50 Db Ground to Shoulder 

On the 8:00…

4 Rounds of “Sindee”
40 Db Squats 

On the 16:00…

3 Rounds of “Sindee”
30 Db Thrusters
*1 round of Sindee: 10 Push-ups, 20 Air Squats

Compara com 29 de Abril 2020
Watch this workout video on YouTube

Workout 29 July 2020 Treino de Circuito

Warm up 

Mobilidade Video

SKILL

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

Muscle Endurance CIRCUIT

A) 20' EMOM

(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

 

b) 16-minute EMOM

(1) – Db Floor press

(2) – DB Cossack squat, alternating

(3) – V-Ups

(4) – Rest and recover


Watch this workout video on YouTube

Workout 28 July 2020 Liberdade

Warm Up

A) 5 Rounds

20" Line Hops
20" High Knees
20" Lunges in place
20" Handstand Hold

B) 3 Sets 4:0:2:0

12 Seated Shoulder Press
8 Bodyweight Tricep Extension
12 Kb Pull Over 

AMRAP 24' 

Partner Wod I go you go 

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

Watch this workout video on YouTube

Workout 27 July 2020 2:1 Ratio

1. Mobilidade da Anca Video

2. SKILL - Video

Turkish get up exploration  5 sets on each side:

Arm bar – Turkish sit up – Get up w/ strict press  – Bent press – Hang clean & press – Hang snatch – Windmill

3. WOD

A1. 6 x (60" AMRAP  30" Rest)

10 DB Snatch, alternating

8 DB Front rack walking lunges

Max rep Burpees in the remaining time

Rest 3-minutes

A2. 6 x (40" AMRAP : 20" rest)

10 KB swings

8 Goblet squat

Max rep Burpees in the remaining time

Rest 3'  

A3. 6 x (30" AMRAP : 15"rest)

10 Jumping lunges

Max rep Burpees in the remaining time


Use a Single Db all workout

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Workout 26 July 2020 Complex Turkish Get Up

Lazy Sunday Challenge

Turkish Get Up Complex

For Quality 
2-4-6-8-10-8-6-4-2

Arm Bar
Turkish Sit Up
Bent press
Hang clean & press
Hang snatch
Windmill

Watch this workout video on YouTube

Workout 25 July 2020 Hang Squat Clean Thrusters

WARM-UP

A) 2 Rounds:

30 comando plank

50 Jumping Jacks

20 Double-Unders

B) 3 Rounds:

10 Goblet  Squats

20 Sit-Ups

STRENGTH

Tempo 4:0:2:0 Front Squats

15 - 15 - 15 

EMOMx15 min:

Minute 1:

15 Sumo DeadLift High Pull

Minute 2:

10 Burpees Over-the-Dbs

Minute 3:

5 Hang Squat Clean Thrusters

Watch this workout video on YouTube

Workout 24 July 2020 Ingrina

Warm Up

A) 3 Rounds:

10 Step-Ups

10 Sit-Ups

10 Push-Ups

30 Single-Unders

B) 2 Rounds:

15 Kb Swings

5 Dbs Squats

5 Presses

Muscle Endurance

Tabata Hang Power Clean

WORKOUT

EMOMx10 min:

Odd Minutes:

15 Dumbbell Deadlifts

15 Dumbbell Push Press

Even Minutes:

10 V-Ups

20 Double-Unders

Watch this workout video on YouTube

Workout 23 July 2020 1 Pood

WARM-UP

A) 2 Rounds:

120 Dot hops
20 Jumping Jacks

B) 2 rounds:

20 Walking Lunges (10 each leg)
20'' Handstand Hold

WORKOUT

20 Minute AMRAP:

20 Kb Russian Twists
20 Kb Clean and Jerks (10 each arm)
10 Kb Goblet Squats
10 Kb Reverse Lunges

Watch this workout video on YouTube

Workout 22 July 2020 quarta

1. Mobility

A) Lunge Flow 

2. SKILL

A) Kneeling jump – 6 x 3, go every 90-seconds 
 

3. WOD

A) 3 sets (A1 – A2 – A3)

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

Watch this workout video on YouTube

Workout 21 July 2020 Minuto

Warm Up

5' AMRAP:

20 High Knees
20 Jumping Jacks
20 Butt Kickers
20 Jumping Jacks
10 Burpees with no push-up

WORKOUT "Minuto"

EMOMx20:
5 Dumbbell Deadlifts
5 Hang Dumbbell Power Cleans
5 Dumbbell Squats

Watch this workout video on YouTube

Workout 20 July 2020 Pace

Warm Up

Mobilidade Sequência 1 - Video

V-up conditioning complex - Video

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)

A) 3 Rounds, each for time

50 Air squat

40 Reverse lunges

30 KB Swings

20 Cossack squats

10 HSPU - Pike Push Ups

Rest 1-minute between rounds

Watch this workout video on YouTube

Workout 18 July 2020 Down & Up

1. Mobilidade 

A) Sequência 3 - Video

2. SKILL

A) Overhead skill complex* – 4 Rounds for quality

1 DB/KB Turkish get-up

2 DB/KB Windmill

3 DB/KB Overhead squat

Rest as needed between rounds

3. CONDITIONING

A) Alternate A1 / A2 for 10 total intervals

A1. 60" AMRAP

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'

Watch this workout video on YouTube

Workout 17 July 2020 Ninjas

1. Mobilidade

A) Sequência 2 Video

2. MUSCLE ENDURANCE

A) Straight arm/midline strength circuit – 3 rounds of:

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

3. CONDITIONING

A) Alternate 1 / 2 for 12 total intervals

1. 60" AMRAP

10 Push up

10 Goblet squat

Rest 1 min

2. 30" AMRAP

DB Devils press

Rest 30”


Watch this workout video on YouTube

Workout 16 July 2020 Variação entre Double Unders Kb Swings e Burpees


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

Watch this workout video on YouTube

Workout 15 July 2020 Força em circuito de treino

Mobility 

A) Warm up

STRENGTH CIRCUIT

A) 20’ EMOM

(1) – DB Walking lunges

(2) – Seated DB press

(3) – DB Single leg hip thrust, alternating

(4) – Bent over DB row

(5) – Rest and recover

B) 12’ EMOM

(1) – DB Death march

(2) – DB Bench (or floor) press

(3) – DB Cossack squat, alternating

(4) – Rest and recover

MUSCLE FINISHER

V-up  complex Video

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

Watch this workout video on YouTube

Workout 14 July 2020 Squat & Press - Treinar Em Casa

Warm Up

3 Rounds

120 - SU alternated
10 Bent Over Rows
 20 Jumping Jacks
 10 Air Squats

Workout

AMRAP 20'

5 Front Squats (left)
10 Push Press (left)
5 Front Squat (Right)
10 Push Press (Right)
15 Sit Ups

Watch this workout video on YouTube

Workout 13 July 2020 Sueste 13 07 2020

1. Mobility 

Sequência de mobilidade 1 VIDEO

2. SKILL

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

3. CONDITIONING

A) 3 sets of 3 intervals

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’

4. MUSCLE ENDURANCE

A) Complexo de Prancha – 3 rounds 

5 Pike deslize para Prancha

5 Deslizes em Prancha

5 Plank push-ups

Rest 30’’

Watch this workout video on YouTube

Workout 11 July 2020 Db Snatches Burpees & Single Unders

Warm Up

 In 5'
Single Unders
5 Burpees on each minute 

Força

3 super-sets:

15 See-saw rows

Max Alternating Dumbbell Strict Presses

Rest 2:00 between rounds.

AMRAP 15:

20 Single Arm Dumbbell Snatches 

40 Double-Unders

20 Burpees

40 Double-Unders

Watch this workout video on YouTube

Workout 10 July 2020 4 x 6 minutos

1. Mobility

2. SKILL

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

3. CONDITIONING

A) 4 Intervals 

A. 6-minute AMRAP

2 – 4 – 6 – 8 – 10 – 12 etc.

Pistols, alternating

Pike push up

KB Swing

Rest 2’

B. 6-minute AMRAP

2 – 4 – 6 – 8 – 10 – 12 etc.

Burpees

DB Push press

DB Squat

Rest 2’

Watch this workout video on YouTube

Workout 8 July 2020 Better late than never

1. Mobility

A) Lunge Flow 

2. SKILL

A) Kneeling jump

3. CONDITIONING

A. 4 x (90-second AMRAP : 45-seconds rest)

30 Double unders
5 Devils press

Rest 2

B. 5 x (60-second AMRAP : 30-seconds rest)

4 DB Hang (squat) clean
8 Push up

Rest 2 

C. 6 x (40-second AMRAP : 20-seconds rest)

10 DB Snatch, alternating
Burpees over the DB for the remaining time

Workout 7 July 2020 Each For Time

1. Mobility

A) Lunge Flow

2. Skill

A) 5 Rounds

20” Handstand walk on the spot or shoulder taps

3. Workout

A) 5 Rounds, each for time

135 speed steps (counting the right foot only)

30 Jumping squats

20 Push-ups

10 V-ups

Rest 30-seconds between rounds

Watch this workout video on YouTube

Workout 5 July 2020 Circuito de Força

 Mobility 

A) Warm up

SKILL

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’’

STRENGTH Circuit

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

B) 12’ EMOM

(1) – DB Reverse lunge in place, alternating

(2) – Seated DB see-saw press

(3) – (DB) Cossack squats, alternating

(4) – Rest and recover

Watch this workout video on YouTube

Workout 4 July 2020

1. Mobility

2. SKILL

A) Pistol prep – 3 Rounds

5 Candlestick roll

10 Cossack squat

10 Feet together squats

B) Practice Pistols

Hawaiian Squats - Bulgarian Squats - Skater Squats - Hand Supporting Single Leg Squat - Deck Squat 

3. Workout

A) For time

10 to 1

DB Devils press with Clean & Jerk

30 Double unders (each round)

Watch this workout video on YouTube

Workout 3 July 2020 Conditioning

A) Mobilidade Anca

B) 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’’

C) WORKOUT

1. 4 x (60” AMRAP : 30” rest)

12 Air squat
10 KB hang snatch, alternating
Max burpees in the remaining time
Rest 2’

2. 6 x(40” AMRAP: 20”rest)

10 Air squat
8 DB hang snatch, alternating
Max burpees in the remaining time
Rest 2’

3. 8 x (30” AMRAP : 15” rest)

8 Air squat
6 DB hang snatch, alternating
Max burpees in the remaining time
Rest 2’

4. 12 x (20” AMRAP : 10” rest), cada movimento em cada intervalo

(1) – Air squat for max reps
(2) – DB hang snatch (alternating) for max reps
(3) – Burpees for max reps

Watch this workout video on YouTube

Workout 2 July 2020 SKI

WARM-UP 

A) 2 Rounds:

100 4 dot hops
20 Sit-Ups

B) 2 Rounds:

15 Broad Jumps
30 Mountain Climbers

WORKOUT "Ski"


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

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Workout 1 July 2020 Muscle Transition Push Ups

1. Mobilidade Lunge

2. Muscle Endurance

10-8-6-4-2

Dips
Slide Throughs Hands (On DBs)
Muscle Transition Push Ups

3. Intervals 

4 rounds of

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

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