WOD Full Body 1 - Rutina Cuerpo Completo 1

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    baticuevafcl

    Published on Dec 20, 2021
    About :

    Saludos Guerreros.

    Estuve ausente durante un tiempo, ya que me enfermé con Covid, pero ya estoy recuperado y entrenando al 100%, luego les haré el relato de todo ese proceso.

    Hoy les traigo una rutina de autocarga (peso corporal) para todo el cuerpo.

    Realizaremos la rutina por tiempo sin descanso, sólo se descansará cuando se cambie de patrón.

    Tiempo de ejecución: 20 seg.
    Descanso: 0
    Rondas: 8 por cada tren.

    Wod.

    TREN SUPERIOR.
    Rondas: 8

    1. Lagartija Bombeo, 20 segundos.

    2. Plancha, 20 segundos.
      • Repetir.
      • Pasar a Tren Superior después de descansar 20 segundos.

    TREN INFERIOR.

    Rondas: 8

    1. Patada Trasera + Patada Circular en Cuadrupedia lado derecho, 20 segundos.

    2.Patada Trasera + Patada Circular en Cuadrupedia lado izquierdo, 20 segundos.
    • Repetir

    CORE
    Rondas: 8.

    1. Sirsasana (parada de cabeza), 20 segundos.
      • Principiantes: Barco, 20 segundos.

    Con este Wod trabajarmos todo el cuerpo en solo unos minutos.

    Recuerda realizar previamente Acondicionamiento Muscular.

    Si tienes alguna pregunta no dudes en escribir.

    Sensei Juan Carlos Fuentes.
    Entrenador Funcional.


    Greetings Warriors.

    I was absent for a while, as I got sick with Covid, but I'm already recovered and training 100%, then I'll tell you the story of that whole process.

    Today I bring you a self-loading routine (body weight) for the whole body.

    We will perform the routine for time without rest, you will only rest when you change the pattern.

    Runtime: 20 sec.
    Break: 0
    Rounds: 8 for each train.

    Wod.

    UPPER TRAIN.
    Rounds: 8

    1. Pumping lizard, 20 seconds.

    2. Iron, 20 seconds.
      • Repeat.
      • Move to Upper Train after resting 20 seconds.

    LOWER TRAIN.

    Rounds: 8

    1. Rear Kick + Circular Kick in Quadrupedia right side, 20 seconds.

    2.Rear Kick + Circular Kick in Quadrupedia left side, 20 seconds.
    • Repeat

    CORE
    Rounds: 8.

    1. Sirsasana (head stop), 20 seconds.
      • Beginners: Boat, 20 seconds.

    With this Wod we will work the whole body in just a few minutes.

    Remember to perform Muscle Conditioning beforehand.

    If you have any questions do not hesitate to write.

    Sensei Juan Carlos Fuentes.
    Functional Trainer.

    Tags :

    exercise training gems life baticuevafuncional

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