Team Alan Cao
4 semaine pour être au top le jour J .
Ce bloc te met en mode machine de guerre : Prêt, puissant, explosif.
Au menu chaque semaine :
2 séances full body pour devenir plus fort que jamais + finisher
1 Séance 100% Hyrox style
2 Séances Aérobies
Tu veux exploser tes perfs ? Ce plan est fait pour toi.
Prêt à claquer des records ? Let's fucking go
1 sessions per week
Must use App app to view and log training
Program Training
A
Running
1 x 60:00 @ 3
Prep
A
Quick full body mobility warm-up
Warm-up 3min Easy ski, row or Bike Then, 2 Rounds : World greatest stretch x 5/side reps Dynamic couch stretch 30sec/side Band shoulder dislocate x10 reps Bird dogs x10/side Band pull apart x15 reps Plyo Push ups jumps x5 reps Jump squat x10
B
Bench press with band
10 x 3 @ 40 %
C
Box Squat
5, 5, 5, 5, 5, MAX @ 50, 60, 70, 75, 80, 85 %
D
RDL
3 x 10 @ 8
E
Bulgarian Split Squat
3 x 10 @ 8
Circuit
F
In a 5:00 x 3 Rounds 500m Ski 30m BBJ Max Wall balls avec le temps restant 2min repos
Circuit
A
60min AMRAP 1k Row 500m Ski 50 Cal Assault bike / Echo bike * Easy effort - Zone 2
Prep
A
Quick full body mobility warm-up
Warm-up 3min Easy ski, row or Bike Then, 2 Rounds : World greatest stretch x 5/side reps Dynamic couch stretch 30sec/side Band shoulder dislocate x10 reps Bird dogs x10/side Band pull apart x15 reps Plyo Push ups jumps x5 reps Jump squat x10
B
Box Jump
4 x 3 @ 24
C
Banded box squat
10 x 2 @ 40 %
D
Bench Press
5, 5, 5, 5, 5, MAX @ 50, 60, 70, 75, 80, 85 %
E1
DB Z Press
3 x 12 @ 8
E2
Bent Over DB Row
3 x 12 @ 8
Circuit
F
AMRAP 15min 20m Sled pull @race weight 100m Farmer carry @race weight 30m Walking lunges @race weight
A1
Foam rolling recovery
A2
Biking
1 x 60:00
Prep
A
Hyrox Warm-up
3 rounds for Time : 400m easy Jog 200m easy ski 10 Bodyweight reverse lunges 10 HR push ups
Circuit
B
For time 1600m Run @race pace 1000m Ski 3200m Run @race pace 80m BBJ 1600m Run @race pace 500m Row @race pace 800m Run @race pace 100m Lunges @race weight 400m Run @race pace 75 Wall balls @race weight
