My WODs

Another objective of this project was to design training. Here are mine:

1.              1. HIIT (High Intensity Interval Training) = 14 ‘ 

                          ·     X-Burpees

                          ·     2 jack jumps+ 4 high knees

                          ·     Flutter risk squats

                          ·     Evan burpees

                                                      (40 seconds on, 20 seconds off)

-WOD with no necessary  equipment, maybe, a map. 

-  At home or in the high school.

- https://www.youtube.com/watch?v=_9Wls5hni0E (the first 6 minutes)

2.              2.  AMRAP (As Many Rounds As Possible) = 16 ‘ 

                       ·    5 x back squat

                       ·    10 x push-ups

                       ·    15 x squats

-At home or in the high school.

-WOD with no equipment.

3.                                 

                 3. EMOM (Every Minuit On a Minuit) = 10 ‘

                   ·   10 x  push-ups

                   ·   10 x  mountain climbers

                   ·   10 x  squats jumps

                   ·   10 x  Russian twist

-At home or in the high school.

-WOD with no equipment. 

3.                   4. TABATA = 4 ‘ (If it´s possible 8 rounds and then you count the repetitions)

           ·         High knees

           ·         Inchworms

                             

                      ·         Flutter kicks

(20 seconds on, 10 seconds off)

- At home or in the high school.

-WOD with equipment: a mat

3.                                  5. HIIT (High Intensity Interval Training) =  13 ‘

         
           ·         Split jumps 

            ·         Butt kickers       

·    Curtsy jump lunge https://www.youtube.com/watch?v=k9958WEzph0

·    Up and out jacks  https://www.youtube.com/watch?v=t5uv_nBBXyU

           

-At home or in the high school.

-WOD with no equipment

6.   AMRAP (As Many Rounds As Possible) = 15 ‘

·    30 x  burpees

·    15 x  sit ups

·    30 x  Russian twist

·    15 x  Rope Jump

-At the high school.

-For the last exercise, we need the help of a classmate to do it

-For “the Russian twist” we need a ball.

           7.   EMOM (Every Minuit On a Minuit) = 16‘

                     ·  10 x  walking lunges

                     ·  10 x  triceps dips

                     ·  10 x  box jumps  https://www.youtube.com/watch?v=EKa1GG5Zsg0

-At the high school.

-WOD with equipment: we need a box, a wall or something that lend you jumping on it. 

3.                     8. TABATA = 4 ‘ (If it´s possible 8 rounds and then you counts the repetitions)

                ·    V-ups

                                               

  

                ·    Reverse crunch

                                                       

                ·    Push-ups jumps

                                                      

                   · Hand Walkouts https://www.youtube.com/watch?v=haC_0KJXKVw

       (20 seconds on, 10 seconds off)

-At home or in the high school.

-WOD with equipment: a mat.

3                      9.  Descendent Ladder (10-9-8-7-6-5-4-3-2-1)

                           ·     Back squat

                           ·     Shoulder Press

                           ·      Frozen Squats

                           ·     Single Rope Jump

-At home or in the high school.

-WOD with equipment: a rope, a mat and a wall for frozen squats.

4                     10.  MPW (Marisabel´s Personal WOD) =  5 rounds

                              ·    30 x Hip bridge

                              ·    15 x Superman planks

                              ·     5 x Side plank crunch

-At home or in the high school.

-WOD with equipment: a rope and a mat