HIIT WORKOUTS 1 :

WORKOUT : EMOM 36′

MIN 1: 16 TOES 2 BAR
MIN 2: 8 SHUTTLE RUN
MIN 3: 16 KETTLEBELL SWING
MIN 4: 12 BURPEE TARGET
MIN 5 : 16 ALT CLEAN & JERK
MIN 6 : 14/11 CAL MACHINE

HIIT 2 : DEKA FORGE

WORKOUT EMOM 40′

DEKA FORGE

EMOM 40′ : 30» ON / 30» OFF

1ST : 1KB SUMO DEADLITF HIGH PULL
2ND : CAL SKI ERG
3RD : 2DB «RAM BURPEES»
4TH : TOES 2 BAR
5TH : DBALL PUSH PRESS
6TH : MEDBALL SIT UPS
7TH : ALT 1DB SNATCH
8TH : CAL BIKE
9TH : PUSH UPS
10TH : JUMPING LUNGES

HYBRID WORKOUT :

«ENTRENAMENT DIFERENT»

6×4’on/2’off

A . AMRAP
10 burpees over the barbell
10 front squats (50/35)
8 burpees over the barbell
10 front squats
6 burpees over the barbell
Max cal machine

B . AFAP:
40-60″ Dead hang hold
100 m dual db farmer carry 2x(32,5/22,5)

HIIT WORKOUTS 1 :

WOD

4 RONDAS

15 PULL UPS
20» REST
20 (10/10) PISTOLS // GOBLET SQUATS
20» REST
30 PUSH UPS
20» REST

TIME CAP 15’

3’ REST

4 RONDAS

5 BMU
20» REST
20 (10/10) GOBLET LUNGES
20» REST
30 WALL BALL SHOTS
20» REST

TIME CAP 15′

HIIT 2 : DEKA GRIT

WORKOUT : DEKA GRIT

EVERY 1’30»/30» x 18 rounds

A . SLED DRAG
B . WALL BALL SHOTS
C . WEIGHTED LUNGES
D . BB HANG POWER CLEAN
E . CAL SKI
F . CAL BIKE

HYBRID WORKOUT :

«EI SÚPER SALTA AMB MI!»

For time:

100 Push press (50/35)

*every time you break 8 burpees over the barbell

TC: 20′

then,

For time:

50-40-30-20-10
kb swing (24/16)
100-80-60-40-20
mountain climbers

HIIT WORKOUTS 1 :

WOD

AMRAP 30’

45 TOES TO BAR
35 WALL BALL
25 DUMBBELL BOX STEP OVER
15 BOX JUMP OVER

CADA 1’30’’ : BUY IN : 8 PUSH UPS

HIIT 2 :

WORKOUT : CROSSFIT TNR STYLE

Every 6:00 x 5 sets
10 Burpee over the BB
5/3 Wall Walks
10 burpees over the BB
X Squat Cleans
(Cap Time 4:30 / set)

➡️ Pesos / Sets :

– Set 1 : X = 5 reps 65%
– Set 2 : X = 4 reps 73% + 1 burpee
– Set 3 : X = 3 reps 80% + 2 burpees
– Set 4 : X = 2 reps 86% + 3 burpees
– Set 5 : X = 1 rep 92% + 4 burpees

HYBRID WORKOUT :

«PASSATEMPS»

Every 10′ x 2 rounds

2 rounds:
15-12-9 cal machine
5-4-3 heavy power clean (90/60) 80% max RM

At 25′

2 RFT:

75 double unders
50 db push press 2x(15/10)
25 Vups

TC: 11′

consigue más información sobre nuestra programación y contacta con nosotros aquí

HIIT WORKOUTS 1 :

WOD

A – CARDIO TRAINING :

6 WINDOWS OF : (80% INTENSITY)

30» BIKE – 15» SWITCH

30» SKI – 15» SWITCH

30» ROW – 15» SWITCH

45» REST

TIPS : 4 GRUPOS DE 3 ATLETAS.

B – WOD :

EMOM 15′ : 30″ ON 30″ OFF

1ST: PUSH UPS (RX+ : HSPU)
2ND: DU / SINGLE UNDERS
3RD: WEIGHTED STEP UPS
4TH: BB DEADLIFT
5TH: GOBLET SQUATS

HIIT 2 :

WORKOUT : HYROX STYLE

HYROX VIBES

ENDURANCE : TEAM WOD : 2 ATH

2 ROUNDS OF :

IN A 4′ WINDOWS / 20» TO SWITCH STATION

1ST : SLED PUSH
2ND : 200M ROW
3RD : WALL BALL SHOTS
4TH : SANDBAG «BEAR HUG» CARRY

8 WINDOWS IN TOTAL

TC : 34’40»

HYBRID WORKOUT :

«FINAL FATAL»

For time:

15-13-11-9-7-5
Deadlift (80/55)
Toes to bar

Rest 4′

30-26-22-18-14-10
Floor press
15-13-11-9-7-5
Burpee pull up

TC: 35′

HIIT WORKOUTS 1 :

TEAM WOD

TODO A REPARTIR

6 RONDAS DE

16 2DB THRUSTERS
12/9 CAL ECHO BIKE
10 BURPEE BOX JUMP OVER

DESCANSO 1:1 /RONDA

TC : 18’

– 2’ REST ENTRE WODS –

6 RONDAS

30M BEAR HUG CARRY
15/12 CAL SKI ERG
8 (4/4) SANDBAG CLEAN

DESCANSO 1:1 / RONDA

TC : 18’

WOD 2 :

WORKOUT : ATH X STYLE

For time:

1 mile run
55 burpee box jump
45 toes to bar
35 deadlift (100/70)
25 chest to bar
15 power cleans (80/55)
5 rope climbs

TC: 30′

Preparate de manera optima con nuestro equipo en Alpha Link Sagrada Familia o Alpha Link Gran Via

HYBRID WORKOUT :

«BUSCANT L’HOME MÉS RIC»

3 RFT:
800 m run
30 kb swing (32/24)
30 sit ups
30/22 cal machine

1’30» rest btw sets

TC: 35′

HIIT WORKOUTS 1 :

A – BODY BEACH TRAINING :

5 SETS DE :

15 X INCLINED BENCH PRESS 2DB
DIRECT INTO
15 X BANDED CHEST FLY
1’30» REST/SET

B – WOD :

300M / 200M ROW-SKI
20 TTB
3/2 WALL WALKS / 15 PUSH UPS
1’ rest

TC : 18′

HIIT 2 :

WORKOUT : DEKA STYLE

HYROX VIBES

WOD INDIVIDUAL

AMRAP 36′

200M RUN
2 X IDA/VUELTA SLED PUSH

20 X BURPEES
250M ROW

30 X WEIGHTED LUNGES
200M SKI

200M RUN
30 X 2KB DEADLIFT

20 X BURPEES
30 X WALL BALL SHOTS

30 X WEIGHTED LUNGES
30 X SIT UPS

HYBRID WORKOUT :

«LLAMINADURES I LLEPOLIES»

AMRAP 25′

50 DU
15 dual db floor press 2x(22,5/15)
10 Squat clean (60/40)
50 DU
15 Push ups
10 power clean

Rest 3′

75 burpees over the barbell for time

TC: 36′

HIIT WORKOUTS 1 :

HYROX HIIT

3 ROUNDS DE : 1′ ON / 1′ OFF

A . MAX DISTANCE SLED DRAG

B . MAX 2DB FRONT RACK REVERSE LUNGES

C . MAX DISTANCE CAL ROW

D . MAX DISTANCE SKI

E . MAX WALL BALL SHOTS

F . BURPEES TO TARGET

TARGET : MANTENER UN 80% DE INTENSIDAD EN CACA VENTANA

HYBRID WORKOUT :

«SORT ALEGRIA»

1. Build to a heavy 6 reps of front squat
2. Every 45″ x 10 rounds 1 squat clean + 1 front squat at 70%/80%

For time:

150 wall balls
120 db alt hang clean and jerk (22,5/15)

TC: 20′

*SPLIT AS YOU WANT