Warm-up
Every minute for 10-20 minutes of:
- 45” Run in place (Video)
- 45” Overhead Odd-Object Hold (Video)
- 45” Good Mornings (Video)
- 45” Superman (Video)
- 45” Up-Down (Video)
Metcon
- Tabata Double-unders o Single-unders (Video1) (Video2)
- Rest 1 min
- Tabata Dumbbell Deadlift (Video)
- Rest 1 min
- Tabata Dumbbell Floor Press (Video)
- Rest 1 min
- Tabata Tuck Jump (Video)
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
Quien tiene dolor en el hombro en el Floor Press puede cambiar por Push-ups sin dolor y/o reducir el rango de movimento.
Metcon sin material
- Tabata Jumping Jack (Video)
- Rest 1 min
- Tabata Goodmornings (Video)
- Rest 1 min
- Tabata Push-ups (Video1) (Video2)
- Rest 1 min
- Tabata Jumping Air Squat (Video)
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
