sábado, 27 de febrero de 2016

WODs

All days in P.E., we do a different training. It's a luck because when we are always doing the same type of exercises we get boring. Our teacher explain her trainings and here is an example:



At the end of the second term, we have already prepared to do them and to practise when we are not at school.
The best way to do sport is to organise trainings. In them you can write down specific exercises or general. Here I leave some WODs ...
WODS
1 WOD
AMRAP (As Many Repetitions As Possible)

  1. Jumping Jack
  2. Crab (new)
  3. Walking lunges
You have to do each exercise 15 times. When you finish the last, you have to restart. You have to do as many as possible in 5 minutes!!

2 WOD
AMRAP 13’
  1. Alternating Side Lunge x20 (new)
2. Leg Lifts x20
3. Russian twist* x20
Russian twist: https://www.youtube.com/watch?v=NeAtimSCxsY (you can do on the floor)
Each exercise 20 times.  (nº1x20) + (nº2x20) + (nº3x20). As many round as you can

3 WOD
HIIT 50" W + 10" R 12'
  1. Cross Jumping Jacks (new)
  2. Rope Jump
  3. Squats
  4. Wall balls
  5. Running lap  

So, you have to do this exercises in 50 seconds (if there are 5 , each one in 10 seconds) and then rest for 10 seconds. In total it's 1 minute so if you have to do a training of 12 minutes, you have to repeat 12 times





4 WOD
RFT ( Rounds for time)
You have to do first 25 repetitions of each one, then 20, 15, 10 and 5
  1. Thrusters (new) (obviously you can use a stick)
  2. Push ups
  3. Box Jumps

5 WOD
EMOM (every minute on a minute) 14’  5 reps
  1. Air squats
  2. Broad jumps
  3. Hollow Rocks* (new)

6 WOD
Ladder up (1-2-3-4-5-6-7-8-9-10)
  1. Air Squats
  2. Walking Lunges
  3. Medball Cleans* (new)
This type of training is hard but it can be harder, so if you think that is to easy (you have to think possitive) you can start for example with 15 times each exercise.

7 WOD
Ladder down (10-9-8-7-6-5-4-3-2-1)
  1. Mountain climbers
  2. Kettlebell Swings (new) With the new material
  3. Burpees

8 WOD
HIIT (High Intensity Interval Training) 50’ W + 10’ R 10minutes
  1. Sec High Knees (new)
  2. Lateral suffle with floor touch*
  3. Skater jumps **(new)
This type of exercise is explained in the 3 WOD

* https://www.youtube.com/watch?v=S_ETc5f9lfg
** https://www.youtube.com/watch?v=JuMXySadYdw you could do the way you like the most

9 WOD
15’ AMRAP
  1. 6x Donkey Kicks* (new)
  2. 10x Hollow Rocks
  3. 1x Min Plank core Hold

10 WOD
Ladder up (1-2-3-4-5-6-7-8-9-10)

  1. Rope Jump
  2. V-ups (new)
  3. Overhead walking lunges
  4. Broad jumps

2 comentarios:

  1. Hi, dude!
    Just a few more adjustments...
    WOD 1 (TTI? where did you find this estructure? It's the name of a Crossfit box/gym). How many reps in each exercise?
    WOD 3 and 6 (BTY? MYB? Names of a box/gym, not a methodology)
    WOD 8 (I think you don't know well how to set up a HIIT... How many reps? I love those exercises.

    In general, for all the WODs, it'd be really useful if you explain what the target is: repetitions, time, rounds...

    ResponderEliminar