Vous cherchez à améliorer vos performances pour les courses hybrides (Hyrox, Dekafit...)
Mon programme en ligne est concu spécialement pour vous ! Que vous soyez débutant ou athlète confirmé, nous vous offrons un plan d'entrainement structuré pour développer votre endurance, force et votre vitesse.
Mon programme comprend :
-Des séances d'entrainements hebdomadaires.
- Des videos explicatives pour chaque exercice.
-Une communauté de soutien pour partager vos progrès et rester motivé.
Ensemble, nous allons repousser vos limites et atteindre vos objectifs. Rejoignez-nous dès aujourd'hui et transformez votre preparation.
FeaturesConditioning
A
Running warm-up
3 minute slow jog - nasal breathing only then complete 2 rounds of the following: High knees x2Om Butt kick x20m Lateral lunges x20m Front to back leg swings x10/leg Lateral leg swings x10/leg into : 5 x 50m running strides
B
1-mile Run
C
Rest
D
400 m repeats
Prep
A
Upper body prep
3' Nasal only ski or row Then, Mobilty work: Band shoulder dislocate x10 Prone snow angel x10 Bench thoracic spine x10 Yoga push up x10 Activation - 2 sets of : Band pull apart x10 Plyo push up x6 Banded row x10 KB bottom up press x6/arm
B
BB Push Jerk
C
Strict Bodyweight Pull-Up
D
Barbell Bench Press
Circuit
E
21-15-9 Hand release push ups V-ups American KB Swing ( 20/24kg) DB hang clean and jerk ( 2 x 15kg)
Prep
A
Lower body prep
3' bike nasal only, Then, Mobility work: World greatest stretch x8/leg 90/90 x10/side Gorilla squat x10 Adductors rock x10 Activation - 2 sets of: Monster band walk x20sec/side Glute bridge w/ band x20 Wall sit x30sec
B
Back Squat
C
Barbell Deadlift
Conditioning
D
1km Row
1000m Row Test ! As fast as you can
A
bike erg
1 x 40:00
Prep
A
Warm-up
3' Slow jog nasal only Then, 2 rounds of: 15 Air squats 10 push ups 5 Burpees
Conditioning
B
Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor" From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted 18 August 2005. For time: buy in : 1600m Run 20 rounds of 5 Pull-Ups 10 Push-Ups 15 Air Squats Cash out: 1600m Run
Circuit
A
Follow the video !
B
Power Clean
C
Front Squat
D
SkiErg
E
Rest
1 x 5:00
Conditioning
F
DT
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009. 5 RFT: 12 Deadlifts 155/105# 9 Hang Power Cleans 6 Push Jerks
Conditioning
A
Running warm-up
3 minute slow jog - nasal breathing only then complete 2 rounds of the following: High knees x2Om Butt kick x20m Shuffle x20/20m Front to back leg swings x10/leg Lateral leg swings x10/leg into : 5 x 50m running strides
Conditioning
B
5km Run
Perform a 5k Run as fast as possible
A
Assault Bike
1 x 10:00
A
Heroic Warm-up
For Completion
Conditioning
B
Hyrox competition
For time: Run 1000m Skierg 1000m Run 1000m Sled push 50m (150/100kg) Run 1000m Sled pull (100/75kg) Run 1000m Burpee Broad Jumps 80m Run 1000m Row 1000m Run 1000m Farmer carry (2 x 24 / 2 x 16kg) Run 1000m Sandbag Lunges 100m (20/10kg) Run 1000m Wall balls 100/75 reps (6/4kg) If you are new to hyrox , run only 500m between exercises.
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