Circuit Training 30.12.2024

lunedì 30 Dicembre 2024 - Blog

WARM UP
3 giri:

• 30 Jumping Jacks
• 20 Russian Twists (Dx+Sx=1)
• 10 Push-Ups

METCON
TEAM WOD (x2, gli atleti si alternano i giri completi):

• AMRAP 12′:
  • 5 Front Squats @50/30 Kg. (110/65 lbs.)
  • 10 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
  • 15 Mountain Climbers (Dx+Sx=1)
• 3′ RIPOSO
• AMRAP 6′:
  • 4 Hang Power Cleans @50/30 Kg. (110/65 lbs.)
  • 8 Push-Ups HR
• 2′ RIPOSO
• AMRAP 3′:
  • 3 Burpees
  • 7 Sit-Ups

CORE WORK
TABATA (20″ lavoro – 10″ pausa x 8 giri)

• Crunches
• Star V-Ups

AMRAP, TABATA, TEAM Wod