Doc's Wod: Training by Javier Soro in TrainHeroic

CrossFit Alc

Strength & Conditioning
Coach
Javier Soro

Strength, hypertrophy and conditioning program based on functional and basic exercise and metcons suitable for everybody and level of fitness. Strength gains and body composition improvements for everybody!

Programa de fuerza, hipertrofia  y acondicionamiento basado en ejercicios básicos y metcons aptos para cualquier persona y nivel de fitness. Fuerza y mejora de la composición corporal para todo el mundo!

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Team Training
$18 / mo
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Gana fuerza rápidamente
Más fuerza, más masa muscular, más resistencia. En Doc's Wod no queremos que quedes inválido para el resto del día por eso te ofrecemos una programación pensado y estudiada para obtener la mayor ganancia sin agotar tus reservas de energía. Eso sí, agujetas vas a tener...
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Ejercicios y opciones para todo el mundo
Basta ya de pelearse con ejercicios complejos que llevan años sin salirte. En Doc's Wod no es necesario controlar gimnásticos ni halterofilia avanzada. Ejercicios simples y básicos son los que han demostrado mayores mejoras.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Recommended
Dumbbells // kettlebells // barbell // plates // medballs // bands // jump box // jump rope // pull-up bar // bench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-10-4

A1

Ring face pull-ups

3 x 10

A2

Duel kb hip bridge press

3 x 10

B

Shoulder Press

5 x 4

C1

Dominada tras nuca

7 x 5

C2

True push ups

7 x 10

C3

Assault Bike

7 x 0:30

Monday
2021-10-5

A1

DB Reverse Lunge

3 x 16

A2

Good Morning

3 x 7

B

Back Squat (wide stance)

5 x 3

C1

Goblet kickstand pistol squat

1 x 16

C2

Box Jump Over

1 x 8

C3

Toes to Bar

1 x 8

Wednesday
2021-10-7

A1

Power Snatch

5 x 3

A2

Overhead Squat

5 x 2

B

Clean & Jerk

3, 2, 2, 1, 1, 1

C1

Deficit Deadlift

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

C2

Burpee Over the Bar

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Thursday
2021-10-8

A

American KB Swing

8 x 0:20

B

Barbell Bicep Curl

8 x 0:20

C

Hex Press

8 x 0:20

D

Rowing

8 x 0:20

Coach
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