PR Programs Hyrox
PR Programs
E’ una programmazione dedicata a coloro che desiderano una preparazione fisica completa, destinata all’aumento della performance nello del Hyrox o delle proprie performance atletiche in generale.
E’ una GPP General Physical Preparedness ovvero una programmazione che prevede una preparazione fisica generica. E’ fornita sulla piattaforma “TrainHeroic” al quale sarete invitati una volta acquistata la programmazione.
E’ adatta a qualunque livello atletico anche atleti non agonisti.
Scritta da Ignazio e Mattia proprietari di CrossFit Fano e CrossFit Pesaro, vantano la partecipazione a tantissime gare sia nazionali che internazionali, come atleti e come Coach. Nel mondo del CrossFit come praticanti e insegnanti della disciplina praticamente dalle sue origini in Italia nel 2012. Entrambe Certified Level 2 CrossFit Coach. Richiede in totale 60’-75’ circa di allenamento 3 volte a settimana con 2 giorni dedicati alla run Capacity e due giorni al total Rest.
warmup
A
3 Rounds for Time: 300m Row 5 Inch Worms 5-3 Strict Chest to Bar Pull Ups (scale as pull up) 10 Banded Air Squats (mini band under the knee)
workout
B
4 Rounds: 20 ghd situp 15-10 Push Ups 10 Toes To Bar 5/3 Strict hspu Rest 1' Between Rounds
accessory/cool down
C
3 Rounds: 30" ring hollow hold 10 Seated Calf Raises 1min Straight Arm plank Rest 1’
warmup
A
2 ROUNDS 10 cal row 10 KettleBell Russian Swings 10 Elbow Punches 10 Good Mornings Into… 2 ROUNDS 10 cal row 8 KettleBell DeadLift 5 bb Hang Muscle Clean (light weight)
workout
B
FOR TIME 800 Meter Run*** 60 A.Swings 32/24 – 24/16 30 Hang Power Cleans 60/40 – 50/35 60 A.Swings 32/24 – 24/16 800 Meter Run*** *** 1000/800m Row 60/45 Cal Bike 20 Minute Cap
accessory/cool down
C
3 Rounds: 10/6 Ring dips 15 GHD Back Extensions 10 Single Arm Ring Row (each Arm) 3 KB Turkish Get Ups (each arm)
warmup
A
3 Rounds for Time: 300m Row 5 Inch Worms 5 Strict Chest to Bar Pull Ups 10 Banded Air Squats
B
Deadlift
5 x 5
workout
C
AMRAP 15 min 15/12 Hand Release Push Up 9 Deadlifts 120/70 – 80/50kg 15/12 Cal Bike
accessory/cool down
D
4 Rounds: 15 Dual Kb Romanian DL's 45" Plank on Elbow (weighted if you can)
warmup
A
2 ROUNDS 10 cal row 10 KettleBell Russian Swings 10 Elbow Punches 10 Good Mornings Into… 2 ROUNDS 10 cal row 8 KettleBell DeadLift 5 bb Hang Muscle Clean (light weight)
B
Power Clean
10 x 3
workout
C
50 reps for time of: Power Clean 43-30 Kg Push Press (every time you put the bar down, you must do 20 Barbell Hops) 10 MINUTE CAP *scaled version is 30 Reps each movement mantain the weight if you can
accessory/cool down
D
3 Rounds: 5/3 Strict chest to bar pullup 10 Front rack Reverse lunges 5 Bar Bent Over Row 10 Hang muscle clean
warmup
A
3 Rounds for Time: 300m Row 5 Inch Worms 5 Strict Chest to Bar Pull Ups 10 Banded Air Squats
workout
B
10 Rounds: 50 Double Unders 2-4 ring 4-6 bar muscle Ups o 8 ring kipping pullup 10 Wall Balls 12/9kg - 9/6 Kg scaled version 10 Rounds: 30 Double unders 2-1 Ring Bar Muscle Ups o 4 ring pull up kipping 6 wall ball 9/6 Kg
accessory/cool down
C
3 SETS FOR QUALITY 12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)* 200m Single Arm KB Farmer Carry** *KB tenuta sullo stesso lato della gamba posteriore. **cambia braccio secondo necessità.
Mattia Rossi
- Crossfit Pesaro and Crossfit fano Co-Owner - Adriaticgames Co-Founder - Crossfit Lv 2 Trainer (CF-L2) - Crossfit Powerlifting Certification - Crossfit Gymnastic Certification - Crossfit Endurance Certification - Kettlebell for Crossfit Certification
Ignazio Pavetto
Ignazio Pavetto
Allenati con noi, entra a far parte della nostra community ed eleva al massimo le tue potenzialità! Tu sei in grado di fare molto più di quello che pensi! Buon Divertimento!
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Enrico Urani
Enrico Urani
Verified Athlete"Enrico Urani"
When you join a team you’re getting more than programming, you’re joining an online community.
PR Programs Hyrox
PR Programs Hyrox
PR Programs Hyrox
