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
(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
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