DEKA BURN : 

ALPHA LINK GRAN VIA is DEKA OFFICIAL

3 rounds of : 60» ON / 30» OFF

A – BB (no weight) KANG SQUATS
B – BIKE 70%
C – 1DB PUSH PRESS
D – BOX JUMPS
E – 1DB SNATCH
F – ROW 80%

TIEMPO TOTAL : 27′

THEN

FINISHER

40 STRICT TOES 2 BAR FOR TIME

TC : 6′

TIPS : 10 REPS CADA 1’30»

HYBRID TRAINING

A . FUERZA :

EMOM 1’30» X 10 VENTANAS :

FIND A HEAVY REP OF : 1 X SQUAT SNATCH

B . WOD : 

5 x AMRAP 4’/2′ rest

3 power snatch (60/40)
6 front squats
9 push ups

C . FINISHER : 

ACCUMULATE 5′ DE PLANK POSITION IN A 10′ WINDOW.

TEAM WOD (2 ATH) – DEKA FIRE

A – Complete 3 rounds of :

20 x goblet squat
40 x Medball pass – sit up
20 Cal bike

TC : 16′

4′ rest

B – Complete 3 rounds of :

20 x bb deadlift (80/50)
40 x synchro 1db hang snatch
20 x cal row/ski

C – Finisher :

150 x push ups for time

Every break : 5 burpees

A. HYBRID TRAINING : 

(reserva tu sesión en Alpha Link)

WOD

5 RONDAS DE : AMRAP 4’ / DESCANSO 2’

15/12 CAL MACHINE
1 RONDA DE « DT »
10 X TOES 2 BAR
1 RONDA DE « MACHO MAN »
5 WALL WALKS
MAX BURPEES BOX JUMPS

DT IS :

12 X DEADLIFT / 9 X HANG POWER CLEAN / 6 X SHOULDER 2OH

MACHO MAN IS :

3 X POWER CLEAN / 3 X FRONT SQUATS / 3 X SHOULDER 2 OH

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. DEKA RUN :

Intervalos : 5 ventanas de

600m run 70% + 200m 90% + 200m 30% (active rest)

C. ACCESSORY :

stretching «leg specific»

«Rest day is a good day»

o

aprovecha las colaboraciones de Alpha link y reserva una sesión con uno de nuestros fisioterapeutas.

A. LONG WOD : DEKA STYLE

LONG WOD

EMOM 36′

1. cal machine
2. Db c&j alternado
3. V sit Ups
4 Devil Press Alternado
5. Burpee over the Db
6. Inchworm

B. TEAM WOD : DEKA BURN

For time

2000m / 1400m row

50-40-30-20-10
Burpees over the DB
Db Snatch
Toes to bar

2000m / 1400m row

*Cada 5′ 1 lap run (contando a partir de que empiecen los burpees, es decir, antes de empezar burpees tienen que dar una vuelta corriendo y a partir de ahí cada 5′. Esta penalizacion termina cuando acaban los toes to bar.)

A. HYBRID WORKOUT :

1ST : EMOM 12′

0-2′: 7 burpees over the barbell + 7 power snatch (40/30)

1′ rest

4′-6′: 5 burpees over the barbell + 5 power snatch (50/35)

1′ rest

8′-10′: 5 burpees + 4 bar muscle ups

1′ rest

12′-14′: 7 burpees + 3 bar muscle ups

rest 2′

2ND . WORKOUT :

For time:

40-30-20-10 wall balls
10-20-30-40 floor press 2(22,5/15)

TC: 20′

3RD . FINISHER :

AMRAP 12’

12 x HEAVY WALL BALLS
10 X STRICT CHIN UPS
8 X 2DB STRICT PRESS
6 X PUSH UP + RENEGADE ROW

LEGS PART :

A – GENERAL- 4 SETS DE :

8 x BARBELL BACK RACK LUNGE (RIR 2)

8 + 8 BAND CLAMSHELL

Rest 1’30”

B – SPECIFIC- 3 ROUNDS FOR QUALITY;

16 x STEP UP (8+8)
Directo into
6 x DROP JUMP (box drop + vertical jump)

REST 2’

C – COMPLEMENTARY/COMPENSATORY- EMOM 10’:

5 X 2DB DEADLIFT + 8 X 2DB WALKING LUNGE

PUSH PART:

A -GENERAL- 3 SETS DE :

2+2+2 STRICT PRESS

8 x PLATE SUPINED LATERAL RAISES

REST 1’30”

B – SPECIFIC- 3 SUPERSETS DE:

8 x RING/BOX DIPS
10 x DIAMOND PUSH UPS
12 x TRX TRICEPS EXTENSION

REST 1’30”

C – COMPLEMENTARY/COMPENSATORY- FOR TIME

IN PAIRS COMPLETE:

100 X 2DB FLOOR PRESS

EVERY BREAK; 8 X SYNCHRO PUSH UP

A. DEKA :

WOD

AMRAP 36′

CADA 1′ DESCANSAR 30»

250M /200M ROW
20 CHEST TO BAR
30 2DB HANG SQUAT CLEAN
20 TOES 2 BAR
30 2DB SHOULDER 2OH

(24 VENTANAS EN TOTAL)

B. HYROX :

HYROX VIBES

For Time : 3 rounds of :

200 meter Run 1′
40m forward sled drag (caminando de frente) 1′

200m Run 1′
20/16 cal row 1′

200m Run 1′
8 wall walks 1′

200m Run 1′
20 Sandbag Lunges 1′

200m Run 1′
30 kb swing 1′

200m Run 1′
20/16 cal ski 1′

TC : 40′

TIPS : En caso de lluvia : cambiar 200m run por 14 burpees

A. PURE DEKA :

A . WOD 1 :

FOR TIME

5 RONDAS DE :

10 BOX JUMP
20 PISTOLS (10+10) // GOBLET SQUATS
30 V-SIT UPS

TC : 15’

-3’ REST-

B . WOD 2 :

500M/450M REMO-SKI
10 BAR MU // 15 PULL UPS
40 WALL BALL SHOTS
10 BAR MU // 15 PULL UPS
40 GOBLET SQUATS

TC : 15’

B. HYBRID TRAINING :

EMOM 20′

1: 10 bench press (60% RM)
2: 10 bent over row
3: 10 alterned pistol squats
4: rest

at 25:

3 Rounds for time:

12 thrusters (40/30)
12 burpees over the barbell
1′ rest

(max intensity)

TC 11′