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Coordonnées

353 Rue Adrien-Fontaine, Saint-Jean-sur-Richelieu, QC J2X 5M5

450.741.3888

​info@cfstjean.com

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WOD 09/02/21

ÉCHAUFFEMENT

Durée: 00:00 -12:00

Banded 7s

7 x


Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats


Préparation aux mouvements et augmentation de la fréquence cardiaque

2 Sets

15/12 Calorie Machine (OR 200m Jog)

5 single arm dumbbell bench presses (light/moderate) (each side)

10 hanging scap retractions

5 kip to swing

5 lateral box step ups (each side)


Préparation à l'entraînement

1 Set: (at workout pace)

5 chest to bar pull-ups

5 push-ups

5 sit-ups

5 air squats


ENTRAÎNEMENT Durée: 15:00 - 50:00

Score cible

  • Target Time Set 1: sub 10 minutes

  • Time Cap Set 1: 14 minutes

  • Target Time Set 2: sub 12 minutes

  • Time Cap Set 2: 16 minutes

Stimulis et objectifs

  • Stimulus for workout is moderate intensity. You have 300 reps total to complete and those are worked off in each of the four movements.10 chest to bars, 12 pushups, 8 sit ups, and 10 air squats would equal 40 total reps. You should keep a continuous rep count through rounds until you get to 300 total reps.

  • You should be strategic in how you chip away at reps and keep sets in manageable amounts without going to failure on any one movement. Set one clock to intervals of 20sec/10sec and another clock counting straight up. Workout is scored by time.

Flux d'entraînement et stratégie

  • Chest to bar: Aim to keep these in sets of 5+ with quick breaks. Work on falling through the bar and brushing your chest each rep.

  • Push ups: Aim to keep these in 5+ with quick breaks. Stay tight in the plank position and don't get sloppy!

  • Sit ups: Aim to keep these unbroken. Throw those arms to make it easier each rep. *Air squats: Aim to keep these unbroken and fast!

ENTRAÎNEMENT DU JOUR:

''Ethel''

Task Tabata

300 reps for time, following the pattern:

20 seconds of chest to bar pull-ups

-Rest 10 seconds-

20 seconds of push-ups

-Rest 10 seconds-

20 seconds of sit-ups

-Rest 10 seconds-

20 seconds of air squats

-Rest 10 seconds-


-Rest 5:00 between workouts-


Double Task Tabata

200 reps for time, following the pattern:

40 seconds of strict pull-ups

-Rest 20 seconds-

40 seconds of dumbbell bench presses (2x50/35)

-Rest 20 seconds-

40 seconds of toes to bar

-Rest 20 seconds-

40 seconds of wall balls (20/14)

-Rest 20 seconds-


MODIFICATION

The SCALING aim is to use appropriate difficulty for each movement.

Scaling option to finish near the target score:

Task Tabata 300 reps for time, following the pattern: 20 seconds of pull-ups -Rest 10 seconds- 20 seconds of push-ups -Rest 10 seconds- 20 seconds of sit-ups -Rest 10 seconds- 20 seconds of air squats -Rest 10 seconds-

-rest 5:00 between workouts-

Double Task Tabata 200 reps for time, following the pattern: 40 seconds of chest to bar pull-ups -Rest 20 seconds- 40 seconds of dumbbell bench presses (2x40/25) -Rest 20 seconds- 40 seconds of knee to chest -Rest 20 seconds- 40 seconds of wall balls (14/10) -Rest 20 seconds-


FORCE OU ACCESSOIRES DU JOURS

Durée: 50:00 - 60:00

Tâche

3-4 rounds

15 hip extensions (with 2 sec pause) (OR 25 Superman)

15 banded glute bridges

30 deficit step back lunge (small deficit)


Approche

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Exemples

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AJOUTER VOS RÉSULTATS AUX COMMENTAIRES

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