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    Treino Manu

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    taina.maciel
    This document outlines a 5-day workout program with warmups, preparatory exercises, and main workouts (WODs) each day. Day 1 includes exercises like mountain climbers and front squats in the WOD. Day 2 focuses on moves like skaters and bench press in the pre-WOD, and features Tabata intervals. Day 3 also uses Tabata intervals for exercises like sprawns and box dips. Days 4 and 5 continue with preparatory exercises followed by WODs including burpees, single unders, and pushups mixed with double unders.

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    Treino Manu

    Uploaded by

    taina.maciel
    8 views5 pages
    This document outlines a 5-day workout program with warmups, preparatory exercises, and main workouts (WODs) each day. Day 1 includes exercises like mountain climbers and front squats in the WOD. Day 2 focuses on moves like skaters and bench press in the pre-WOD, and features Tabata intervals. Day 3 also uses Tabata intervals for exercises like sprawns and box dips. Days 4 and 5 continue with preparatory exercises followed by WODs including burpees, single unders, and pushups mixed with double unders.

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    This document outlines a 5-day workout program with warmups, preparatory exercises, and main workouts (WODs) each day. Day 1 includes exercises like mountain climbers and front squats in the WOD. Day 2 focuses on moves like skaters and bench press in the pre-WOD, and features Tabata intervals. Day 3 also uses Tabata intervals for exercises like sprawns and box dips. Days 4 and 5 continue with preparatory exercises followed by WODs including burpees, single unders, and pushups mixed with double unders.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    8 views5 pages

    Treino Manu

    Uploaded by

    taina.maciel
    This document outlines a 5-day workout program with warmups, preparatory exercises, and main workouts (WODs) each day. Day 1 includes exercises like mountain climbers and front squats in the WOD. Day 2 focuses on moves like skaters and bench press in the pre-WOD, and features Tabata intervals. Day 3 also uses Tabata intervals for exercises like sprawns and box dips. Days 4 and 5 continue with preparatory exercises followed by WODs including burpees, single unders, and pushups mixed with double unders.

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    of 5

    SEGUNDA FEIRA

    AQUECIMENTO 10 MIN

    PRÉ WOD 10 MIN

    30 - POLI CHI NELO


    10- SUPERMAN

    20- MONTAIN CLIMB

    TANQUINHO 12 MIN

    4- ABS CRUNCHES

    20 SEG PRANCHA

    6 HEEL TOUCHES

    WOD 20 MIN

    10- FRONT SQUAT


    40- SEG’ WALL
    SIT
    20- JUMPING JACKS
    8/8- FRONT RACK LUNGE
    TERÇA FEIRA

    AQUECIMENTO 10 MIN

    PRÉ WOD 10 MIN

    10- SKATER JUMPS

    16- PRANK SHOULDER TAPS

    6- GOOD MORNING

    8- BENCH PRESS

    WOD 25 MIN
    TABATA SONGS 20 ON 10 OF

    TABATA 01: SPRAWN

    TABATA: 02 DB HOP
    OVER

    TABATA:03 BOX DIPS


    (CADEIRA)

    TABATA: 04 ELEVAÇÃO PÉLVICA


    QUARTA FEIRA

    AQUECIMENTO 10 MIN

    PRÉ WOD 12 MIN

    10 VEZES SHUTTLE
    RUN

    6/6 PLANK HIP ROTATION

    8/8 V- UP UNILATERAL

    WOD 30 MIN
    TABATA SONGS 20 ON 10 OF

    TABATA 01: SHULDER PRESS

    TABATA: 02 SUMO DEADLIFT


    HIGH PULL

    TABATA:03 BIRD DOG KNEE

    TABATA: 04 SQUAT JUMP


    QINTA FEIRA

    AQUECIMENTO 10 MIN

    PRÉ WOD 12 MIN

    20 SEG” SKI PPI NG

    08- PLANCK JACK


    04-RUSSIAN TWIST
    8- SI T UP

    WOD 25 MIN

    10- BURPEE ADAPTADO

    15- SINGLE UNDER

    4 ELEVAÇÃO LATERAL + 4 FRONTAL


    DOS BRAÇOS
    15- SINGLE UNDER
    SEXTA- FEIRA

    AQUECIMENTO 10 MIN

    PRÉ WOD 12 MIN

    05- SQUAT JUMP

    08- PLANK TOE TOUCH


    20 SEG”ROLLOW ROCK HOLD (CANOA)

    04- SIT UP

    WOD 25 MIN

    06 PUSH - UP ( FLEXÃO ADAPTADO)


    12- DOUBLE-UNDER (DOIS TAPAS
    NA COXA)
    08- CURVED ROW
    12- DOUBLE-UNDER (DOIS TAPAS NA
    COXA)

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