DEMO – RX Standard
Con esta programación RX Standard de ejemplo podrás ver como se estructuran los entrenos semanales y las nomenclaturas utilizadas.
Session 1
A) Aerobic Work
20′ warm up run easy pace
Then:
7 rounds of:
20″ Fast
10″ Slow
40″ Fast
20″ Slow
1′ Fast
1′ Slow
Then:
5′ easy run.
Session 2
A) Oly
A.1) Squat Snatch
4 – 60%
4 – 70%
3/3 – 75%
2/3 – 80%
Back at 75%:
5 Hang SQ. Snatch
A.2) Hang Snatch Pulls
4/4 – 95%
A.3) Split Jerk
4 – 60%
4- 70%
3/3 75%
3/2 80%
B) Back Squat + Half Back Squat
4 Sets of:
5 Half Back Squat (105%)
R:60»
3 Back Squats (87%)
R:2′-3′
C) Strict Handstand Push-ups
C.1) Strict Deficit HSPU
4X12
(2» Down)
C.2) EMOM 16′
10»/15» Max Strict Handstand Push-up
(max speed)
D) Rope Climb Skills
Every 20»x7′
1 Rope Climb
E) CONDITIONING
4 rounds of:
1000/900m Row
25 Wall Balls (30/20)
5 Bar Muscle-ups
800m Run
25 Wall Balls (30/20)
5 Bar Muscle-ups
R:3′
Objetivo
La rondas tienes que durar entre 10-11min. Si se alargan nos hemos equivocado de scaling
A estas alturas deberíamos conocer el objetivo de estas piezas. Encontrar un ritmo que me permita ir todo el rato igual. El remo lo tenemos más que tocado en estos contextos.
Session 1
A) Aerobic Work
4 Sets of:
5′ On/3′ Off
Metronome Bar Facing Burpees
12 Burpees on the Minute
48 BPM
Session 2
A) Oly
A.1) 1 Slow Pull + 2 Hang Power Snatch
2 – 60%
2 – 70%
2/4 – 75%
2/1 – 80%
A.2) 1 Sq. Clean + 1 FSQ
2 – 60%
2 – 70%
3/3 – 75%
3/1 – 80%
B) Strength & Skills
6 sets of:
2 Push Press
R:60»
3 Legless AFAP
R:2′
C) Muscle-ups
C.1) Strict Muscle-ups
8×4
C.2) EMOM 16′
15»/20» Max Unbroken Muscle-ups
D) Anaerobic Work
2 Blocks of:
6 Sets of:
10» Work
Rest 2′ entre Sets
Rest 7′ entre bloques
Escoger entre los siguiente monoestructurales:
– Sprint AAB
– Sprint Bike Erg (damper 10)
– Sprint escalera
– Sprint subida
Session 1
A) Aerobic Work
4 Sets of:
6:00 ON/2:00 OFF
2:00 at 22 s/m
2:00 at 24 s/m
2:00 at 26 s/m
Session 2
A) Oly
A.1) Muscle Snatch with no legs contact
4×4
A.2) Balance Snatch
4 – 60%
4 – 70%
3/3 – 75%
2/1 – 80%
A.3) Power Clean + Push Jerk
4 – 60%
4 – 70%
2/2 – 75%
3/2 – 80%
B) Front Squat
3 Sets of:
5 Reps (heavy)
B.2) Thrusters
Focus on breathing and perfect form
5 Sets of:
25 Thrusters (43/30)
R:75»
C) Deadlift
C.1) 3 Sets of:
2 Reps (No Touch and Go)
C.2) 1 Set of:
20 Reps (50%)+15kg Touch and Go
D) Pull-ups
D.1) Weighted Pull-ups
5×5
D.2) EMOM 16′
10»/15» Max Chest to Bar
E) Handstand Walk
10 Sets of:
20m
F) METCON
5 rounds of:
18 Toes To Bar
12 Burpee Box Jump Over
6 Doble DB Snatch (22.5/15)
Session 1
A) CONDITIONING
4 rounds of: @easy Pace
100 Double Unders
1000/900m Row
Every 2′
5 Burpees
Session 1
A) Aerobic Work
AAB
15′ Warm up easy pace
Then:
2 rounds of:
5′ fast
1′ slow
5′ fast
3′ slow
then
5′ Recovery Pace
Session 2
A) Oly
A1) EMOM 14′
Odd- 30 Air Squats + 2 Power Snatch T&G
Even- Rest
* Start at 50% and increase weight until 85%
A.2) EMOM 14′
Odd- 3 Squat Clean
EVEN – 3 Push Jerk
* Start at 50% and increase weight until 85%
A.3) Clean Pull
4/4 – 105%
B) Back Squat + Half Back Squat
4 Sets of:
5 Half Back Squat (105%)
R:60»
2 Back Squats (92%)
R:2′-3′
C) Handstand Push-ups
1 Set of Max Unbroken SHSPU -5 Reps
then:
AFAP
5×9
If you do less than 40 Accumulate more reps until you get 40
D) Muscle-ups
6 sets of:
10% Max Reps
R:30»
4 sets of:
20% Max Reps
R:1′
2 sets of:
40% Max Reps
R:2′
1 sets of:
60% Max Reps
R:3′
1 sets of:
80% Max Reps
D) CONDITIONING
5 rounds of:
AMRAP 5′
100 Double Unders
10m+10m Doble DB Front Rack Lunges (22.5/15)
30/24 Calories AAB
Remaining time
Max Bar Facing Burpees
R:2′
Objetivo
¿Qué ritmo y breaks debo coger para que salgan siempre las mismas Burpees? Deberíamos empezar a saber la respuesta ya 😉
Session 3
Anaerobic Work
3 Blocks of:
6 Sets of:
20» Work
Rest 3′ entre Sets
Rest 7′ entre bloques
Escoger entre los siguiente monoestructurales:
Uno distinto que el martes
- Sprint AAB
- Sprint Bike Erg (damper 10)
- Sprint escalera
- Sprint subida
Session 1
A) Aerobic Work
5 rounds of:
1000m Run
1000/900m Row
R:2′
B) Rope Climb Skills
Every 15»x6′
1 Rope Climb
Session 2
A) Oly
A.1) 1 Slow Pull + 1 Hang Sq. Snatch + 1OSQ
2 – 60%
2- 70%
3/2 – 75%
2/1 – 80%
A.2) Squat Clean and Split Jerk
2 – 60%
2 – 70%
3 – 75%
3/2 – 80%
2/1 – 85%
B) Chest to Bar
Accumulate
150-200
minimum sets
C) Handstand Walk Skills
1 Set of Max Meters HSW
D) METCON
4 rounds of:
400m Run
5 Full Snatch (80/50)
La versión reducida en tiempo de ejecución de la programación RX Standard.
Para aquellos días de agenda apretada.
Session 1
A) Oly
A.1) Squat Snatch
4 – 60%
4 – 70%
3/3 – 75%
2/3 – 80%
Back at 75%:
5 Hang SQ. Snatch
B) Back Squat + Half Back Squat
4 Sets of:
5 Half Back Squat (105%)
R:60»
3 Back Squats (87%)
R:2′-3′
C) Strict Handstand Push-ups
C.1) Strict Deficit HSPU
4X12
(2» Down)
C.2) EMOM 16′
10»/15» Max Strict Handstand Push-up
(max speed)
D) CONDITIONING
4 rounds of:
1000/900m Row
25 Wall Balls (30/20)
5 Bar Muscle-ups
800m Run
25 Wall Balls (30/20)
5 Bar Muscle-ups
R:3′
Objetivo
La rondas tienes que durar entre 10-11min. Si se alargan nos hemos equivocado de scaling.
A estas alturas deberíamos conocer el objetivo de estas piezas. Encontrar un ritmo que me permita ir todo el rato igual. El remo lo tenemos más que tocado en estos contextos.
Session 1
A) Oly
A.1) 1 Sq. Clean + 1 FSQ
2 – 60%
2 – 70%
3/3 – 75%
3/1 – 80%
B) Strength & Skills
6 sets of:
2 Push Press
R:60»
3 Legless AFAP
R:2′
C) Muscle-ups
C.1) Strict Muscle-ups
8×4
C.2) EMOM 16′
15»/20» Max Unbroken Muscle-ups
D) Anaerobic Work
2 Blocks of:
6 Sets of:
10» Work
Rest 2′ entre Sets
Rest 7′ entre bloques
Escoger entre los siguiente monoestructurales:
– Sprint AAB
– Sprint Bike Erg (damper 10)
– Sprint escalera
– Sprint subida
Session 1
A) Oly
A.1) Power Clean + 1 Push Jerk al final
4 – 60%
4 – 70%
2/3 – 75%
2/1 – 80%
B) Pull-ups
B.1) Weighted Pull-ups
5×5
B.2) EMOM 16′
10»/15» Max Chest to Bar
C) Deadlift
C.1) 3 Sets of:
2 Reps (No Touch and Go)
C.2) 1 Set of:
20 Reps (50%)+15kg Touch and Go
D) METCON
5 rounds of:
18 Toes To Bar
12 Burpee Box Jump Over
6 Doble DB Snatch (22.5/15)
Session 1
A) CONDITIONING
4 rounds of: @easy Pace
100 Double Unders
1000/900m Row
Every 2′
5 Burpees
Session 1
A) Oly
A1) EMOM 14′
Odd- 30 Air Squats + 2 Power Snatch T&G
Even- Rest
* Start at 50% and increase weigth until 85%
A.2) EMOM 14′
Odd- 3 Squat Clean
EVEN – 3 Push Jerk
* Start at 50% and increase weigth until 85%
B) Gymnastics
Escoger entre Muscle-ups o Handstand Push-ups
C) CONDITIONING
5 rounds of:
AMRAP 5′
100 Double Unders
10m+10m Doble DB Front Rack Lunges (22.5/15)
30/24 Calories AAB
Remaining time
Max Bar Facing Burpees
R:2′
Objetivo
¿Qué ritmo y breaks debo coger para que salgan siempre las mismas Burpees? Deberíamos empezar a saber la respuesta ya ?.
Session 1
A) Oly
A.1) 1 Slow Pull + 1 Hang Sq. Snatch + 1OSQ
2 – 60%
2- 70%
3/2 – 75%
2/1 – 80%
A.2) Squat Clean and Split Jerk
2 – 60%
2 – 70%
3 – 75%
3/2 – 80%
2/1 – 85%
B) Chest to Bar
Accumulate
150-200
minimum sets
C) Handstand Walk Skills
1 Set of Max Meters HSW
D) METCON
4 rounds of:
400m Run
5 Full Snatch (80/50)
Los bloques son entrenamientos al margen de la programación semanal.
Ideal para los días que quieras salirte de la programación y entrenar algo diferente.
WOD 1
4 Sets of:
4:00 ON/3:00 OFF
1:00 at 26 s/m
1:00 at 28 s/m
1:00 at 30 s/m
1:00 at max. rate full length
WOD 2
4 Sets of:
6:00 ON/2:00 OFF
2:00 at 22 s/m
2:00 at 24 s/m
2:00 at 26 s/m
WOD 3
5 Sets of:
1:00 at 30 s/m (hard pace)
R:2:00
1:00 at 32 s/m (hard pace)
R:2:00
1:00 at max rate full length
R: 5:00
WOD 4
Recovery day:
6 KM Row
E2MOM
20 Air Squats
Easy pace.
WOD 5
4 Sets of:
6:00 ON/ 2:00 OFF
3:00 at 22 s/m
2:00 at 24 s/m
1:00 at 26 s/m
WOD 1
3 Sets of:
1:20 Easy Pace
R:1:40
1:20 +2RPM
R:1:40
1:20 +4RPM
R:1:40
0:40 +8RPM
R: 3:00
WOD 2
4 Sets of:
1:00 Medium Pace
R:1:30
1:00 +2RPM
R:1:30
1:00 +4RPM
R:1:30
1:00 +6RPM
R: 1:30
WOD 3
3 Sets of:
1:30 Easy Pace
R:1:40
1:30 +2RPM
R:1:40
1:30 +4RPM
R:1:40
0:50 +8RPM
R: 3:00
WOD 4
Recovery Day – Steady Pace – Nassal Breathing
For time*:
5 Miles AAB
E2MOM
20 Air Squats
Easy Pace
WOD 5
4 Sets of:
0:45 Fast Pace (no sprint)
R:2
0:45 + 2RPM
R:2
0:45 +4RPM
R:2
0:45 +6RPM
R: 2
Rodaje + Rectas
30′ de carrera continua
+
10 rectas progresivas de 25m
R:volver andando
Fartlek corto
25′ de carrera continua (10 primeros minutos warm-up)
+
cambios de ritmo
5 rounds of:
1’30» rápido
45» lento
30» rápido
1′ lento
then:
10′ de carrera continua lento
Subidas
30′ de carrera continua (10 primeros minutos warm-up)
+
10 subidas de 150m aprox
R: bajada lento
then:
10′ de carrera continua suave
Fartlek largo
20′ de carrera continua
+ cambios de ritmo largo:
3 sets of:
4′ rápido
2′ lento
then:
15′ de carrera continua
suave
Tirada larga
40′ de carrera continua (10 primeros minutos warm-up)
+
15′ aumentando el ritmo progresivamente
+
10′ de carrera continua suave
WOD 1
5 Rounds of:
10 Thrusters (40/30)
10 C2B
10 Box Jump
R:5′
REPEAT
WOD 2
AMRAP 15′
9 RMU
27 WB
18/14 Cal Row
WOD 3
2 Rounds of:
25/18 Cal AAB
5 Squat Snatch (70/45)
R:3′
2 Rounds of:
15/12 Cal AAB
5 Squat Clean (70/45)
WOD 4
60′ Run Steady Pace
Every 5′ Starting at 10:00
15 Down ups
WOD 5
EMOM 10′
10 Snatch(35/25) + Max. SHSPU
Rest 5′
EMOM 10′
10 SHPU + Max. Snatch (35/25)
*Intenta buscar un número de repeticiones
que te permita aguantar los 10′ de manera
sostenida.
WOD 1
For time:
100 Box Jump
100 100 Step ups
EMOM Starting at 0:00
7 Push ups
WOD 2
10 Rounds of:
200m Run
30 Air Squats
WOD 3
AMRAP 20′
10 Pistols
20 Down ups
10 Back Lunges
WOD 4
10-9-8-7-6-5-4-3-2-1 SHPU
100-90-80-70-60-40-30-20-10 d.u
20-18-16-14-12-10-8-6-4-2 Burpees
WOD 5
Every 2’30» x 5 Sets
400m Run
Rest 2’30
Every 2’x 5
25m HSW
Rest 2,30
Every 90″ x 5
60″ Max. Jumping Squats
WOD 1
For Time:
50 DB Snatch(22,5/15)
40 T2B
30 Double DB Thrusters
20 BMU
10 Devil Press
WOD 2
5 Sets of:
10 SA Push Jerk (30/20)
20 Burpees Over The DB
60 Double Under
WOD 3
For Time
21-15-9
Cal Row
DB OHSQ
Pull-Ups
WOD 4
3 Rounds
AMRAP 5′
8 Devil Press (22,5/15)
16 Double DB Clean
8 Strict HSPU
R:90″» bt AMRAP
* Buscar el mismo ritmo en
los tres AMRAP
WOD 5
AMRAP 20′
30 Alterning DB Hang C&J
60 Goblet Squat
30 Alterning DB Hang SQ. Snatch
60 Push Ups
WOD 1
For Time:
30/20/10
Double KB Clean
Burpee Facing the KB
Double KB Deadlift
WOD 2
AMRAP 12′
20 Single arm KB Thrusters
80 Double unders
20 Pistols
WOD 3
For Time:
15-12-9-6-3 HSPU
30-24-18-12-6 Goblet Squat
15-12-9-6-3 Push Press
WOD 4
EMOM 15′
1- 8+8 Single arm KBS
2- 18/14 Cal Row
3- 8+8 KB OHSQ
WOD 5
5 Rounds for time:
20m HSW
30 KBSW
400m Run
A) Squat Snatch
4 – 60%
4 – 70%
3/3 – 75%
2/3 – 80%
Back at 75%:
5 Hang SQ. Snatch
B) Hang Snatch Pulls
4/4 – 95%
C) Split Jerk
4 – 60%
4- 70%
3/3 75%
3/2 80%
A) 1 Slow Pull + 2 Hang Power Snatch
2 – 60%
2 – 70%
2/4 – 75%
2/1 – 80%
B) 1 Sq. Clean + 1 FSQ
2 – 60%
2 – 70%
3/3 – 75%
3/1 – 80%
A) Muscle Snatch with no legs contact
4×4
B)Balance Snatch
4 – 60%
4 – 70%
3/3 – 75%
2/1 – 80%
C)Power Clean + Push Jerk
4 – 60%
4 – 70%
2/2 – 75%
3/2 – 80%
A)EMOM 14′
Odd- 30 Air Squats + 2 Power Snatch T&G
Even- Rest
* Start at 50% and increase weigth until 85%
B)EMOM 14′
Odd- 3 Squat Clean
EVEN – 3 Push Jerk
* Start at 50% and increase weigth until 85%
C) Clean Pull
4/4 – 105%
A) 1 Slow Pull + 1 Hang Sq. Snatch + 1OSQ
2 – 60%
2- 70%
3/2 – 75%
2/1 – 80%
B) Squat Clean and Split Jerk
2 – 60%
2 – 70%
3 – 75%
3/2 – 80%
2/1 – 85%
Back Squat
3×3- 85%
Deadlift
4*4 – 85% (no T&G)
Push Press
2×3
3×1
Bench Press
3×3
2×2
Front Squat
3×3 – 87%»
Squat
4/5 Sets of:
12 DB Goblet Squat (31X1)
R:30″
8+8 DB Bulgarian Squat
R:30″
45″» DB Wall sit + 20″ Max. Jumping Squat
R:60
Bending
4 Sets of:
15 Double DB Deadlift (2XX1)
R:30″
10 DB Good Morning (31X1)
R:30″
6+6 Dual Gorila DB Row
R:30″
30″»+30″ SL DB Glute bridge Hold
R:60″
Push
4/5 Sets of:
12 Doble DB Push Press (31X3)
R:10″
30″» Max. DB Push Ups
R:45″
6+6 DB Strict Press (31X3)
R:10″
30″» Max Strict HSPU/Pike Ups
R:90″
Pull
4/5 Sets of:
7+7 Double DB Curl To Press
R:30″
10+10 Three Point DB Row (1X13)
R:30″
7+7 Alterning DB Biceps Curl (31X1)
R:30″
10+10 DB Torso Row
R:90″
CORE
5 Sets of:
30″ DB Hollow Hold
20″ Hollow Body Flutter Kicks
10 Alt. V Sit-up
5 V Sit-Up
R:60″
*Try to go UB
Chest/Biceps
5 Sets of:
10 Double KB Floor Press Glute bridge Hold (31X3)
R:30″
7+7 Top Down Alterning KB Biceps Curl
R:30″
5+5 Half Kneeling Clean and windmill Press
R:60″
Lats/Triceps
4/5 Sets of:
10+10 KB Chainsaw Row (31X1)
R:30″
10-15 Double KB Push ups (31X3)
R:30″
10 Dual KB Upright Row
R:30″
5+5 Hollow Body KB Floor Press
R:90″
Lower Back/Shoulders
5 Sets of:
12 KB Good Morning
10 KB Kang Squat
8 KB Srict Press (31X3)
6+6 KB Snatch
R:60″
Legs
5 Sets of:
10 Doble KB Front Rac Position Squat (2X1X)
R:30″
10 Broad Jumps (explosive)
R:30″
60″ KB Wall Sit
CORE
5 Sets of:
30″ Forearm Plank + 30″ KB Touch plank position
R:20″
30″+30″ KB Side Plank
R:20″
6+6 KB Turkish Sit Up
R:60″
Strict Pull-ups
6 Sets of:
6 Weighted Strict Pull ups
*Try more weight than last week
.
Then:
4 Sets of:
15″» Pajarito
Rest 1’15»
Butterfly Pull-ups
EMOM 12′
10-15 Butterfly C2B/Pull-ups
Rope Climb
6 Sets of:
2 Fast Rope Climb
R:60″ bt Sets
4 Sets of:
3 Fast Rope Climb
R:60″
2 Sets of:
4 Fast Rope Climb
R:60
Muscle-ups
4 Sets of:
5 Seated.Strict C2R (31X1)
——————–
4 Sets of:
5 Strict Ring Dip
——————–
2 Sets of:
2 Seated RMU
———————
5 Sets of:
1-4 SMU
R:60″
Legless + HSW
For time:
20 Legless
150m HSW
Partitioned*
Strict Handstand Push-ups
6 Sets of:
6 Strict Deficit HSPU (31X3)
Then:
EMOM 6′
11-14 SHSPU
4 Sets of:
Ring Push
5 Sets of:
10 Strict Ring Dips (31X1)
r:30″
30″» Ring Top Hold
R:30″
15 Kipping Ring Dips
R:90″
Basic Push
Every 3’x18′
10 Pike Push ups
30″ Half Push up Hold
15 Push ups
Kipping HSPU
6 Sets of:
15″ Max Reps (focus on fast execution)
Then:
10 Sets AFAP of:
8 HSPU (Open Standard)
Legless + HSW
For time:
20 Legless
150m HSW
Partitioned*