A. WARM UP

2 Rondas

1′ bike (easy pace)

1′ row (easy pace)

20 lunges

10 burpees

B. RUNNING CLUB : 

5 ventanas de :

1000m run 80% intensity

3′ rest entre ventanas

C. ACCESSORY :

4 ventanas de:

20 x sit ups + 10 x push ups

1′ rest entre sets

A. HIIT :

WOD : EMOM 35’

MIN 1: 10 WALL BALL + 6 BURPEES

MIN 2: 10 ALTERNATED DUMBBELL SNATCH + 6 BOX JUMP OVER

MIN 3: 8 ALTERNATED DUMBBELL CLEAN & JERK + 3 WALL WALKS

MIN 4: 40” EASY MACHINE (ACTIVE RECOVERY)

MIN 5: REST

Te gusta ese tipo de entreno, contacta con nosotros y hablamos de The Next Routine

A. WARM UP

10 reps of each movement  :

– Heel to butt

– Knee to chest

– Hip Rotation

– Knee Circles

– Forward Skip

– Shoulder Rolls

– Leg swings

– Arm circles

– Mountain Climbers

– Forward and Side Lunges

Descansa lo que necesites / Ronda

B. RUNNING CLUB :

10km for time

guarda tu tiempo en memoria

C. ACCESSORY :

stretching «leg specific»

A. HIIT : 

WOD

EVERY 3′ ON / 3′ OFF X 6 ROUNDS

20/16 CAL BIKE
20 BOX JUMP
MAX DEVIL CLUSTER

Devil Cluster is :

A. WARM UP :

10 reps of each movement  :

– Heel to butt

– Knee to chest

– Hip Rotation

– Knee Circles

– Forward Skip

– Shoulder Rolls

– Leg swings

– Arm circles

– Mountain Climbers

– Forward and Side Lunges

Descansa lo que necesites / Ronda

B. RUNNING CLUB :

Intervalos : 10 ventanas de

500m run 80%+ 300m 40/50%

C. ACCESSORY :

stretching «leg specific»

«Rest day is a good day»

explorar Barcelona y encuentra un club de running ideal para tus salidas : Aquí te dejamos uno de lo cual tenemos buen feedback :

active runners

o

A. HYBRID WORKOUT – HYROX VIBES :

AMRAP 36′ :

200M RUN
40M SLED PUSH

250M ROW
40 WALL BALL SHOTS

250M SKI
30 BURPEES

30 WEIGHTED LUNGES
100M 2KB FARMER CARRY

A. HIIT :

A – EMOM 12′
1ST: 70 DU
2ND: 16 KTB SWING
3RD: 5 NAVY SEAL BURPEES

REST 2’

B – EMOM 12′
1ST: 15/12 CAL BIKE
2ND: 25 JUMP SQUATS
3RD: 18 WALL BALLS

REST 2’

C – FOR TIME
30 – 20 – 10
TOES TO BAR
CROSSOVERS
TIME CAP 8’

A. HIIT / HYBRID WKT :

For time:
26 – 17 – 4
Thruster 40/30 kg
Pull-up

Descans: 5:00

For time:
30 clean + jerk 60/40

Descans:

4 rounds:
1 lap run
15 overhead squat 30/25

Time cap: 36′

B. BODY BUILDING :

A – PUSH & PULL :

40» ON / 20» OFF x 20 rounds (20′)

1st : MAX 2DB bench press
2nd : Max sled pull & push
3rd : MAX dips (box/matador/ring)
4th : max ring row
5th : rest

B – WOD :

AMRAP 12′ :

4 x burpees box jump
8 x alt DB snatch
20» rest

target : 1’/1’10» per rounds

A. WARM UP

2 Rondas

1′ bike (easy pace)

1′ row (easy pace)

20 lunges

10 burpees

B. RUNNING CLUB :

5km run

descansa el tiempo de Km medio

5km run

C. ACCESSORY :

stretching «leg specific»

A. HIIT :

EVERY 4′ ON + 2′ OFF X 6 SETS

18/14 CAL MACHINE (1′ MAX)
14 BURPEES DEADLIFT
10 TOES 2 BAR
MAX WALL WALKS

B. THE PUMP IS REAL :

A . EMOM 20′ : 30» ON / 30» OFF

1ST : DEFICIT PUSH UPS
2ND : ARCHER RING ROW
3RD : RING/BOX DIPS
4TH : BB PENDLAY ROW

B . EMOM 15′ : 30» ON / 30» OFF :

1ST : ALT V-SIT UPS
2ND : PLANK POSITION
3RD : BB HIP THRUST

A. HIIT :

10 SERIES (5 SETS DE CADA)

2’ON / 1’OFF
(ALTERNANDO ENTRE A Y B)

A – AMRAP :
10 TOES TO BAR
5 2DB HANG SQUAT CLEAN (@22,5/15)

B – AMRAP :
5 2DB DEVIL PRESS
10 PULL UPS

B. HYROX : PREP

EVERY 4′ ON / 1′ OFF X 8 ROUNDS (ENTRE 2 ATH (I go/you go)

A . MAX ROUNDS OF : 150M ROW + 4 BURPEES

B . MAX ROUNDS OF : 1 DISTANCE OF SLED PUSH + SLED PULL

C . MAX ROUNDS OF : 9/6 CAL ECHO BIKE + 9 AIR SQUATS

D . MAX ROUNDS OF : 30/20 WALL BALL SHOTS

TIME CAP : 40′