Nesta edição da SEMANA CASCA DE BALA – CROSSMUQ, os treinos foram pensados para serem realizados em duplas, criando um ambiente de parceria, motivação e superação. O formato em dupla não só torna a experiência mais dinâmica, como também adiciona um componente estratégico: dividir cargas, alternar esforços e manter a intensidade elevada do começo ao fim.
Os WODs foram construídos para desafiar tanto o condicionamento físico quanto a resistência mental, explorando movimentos clássicos do Functional Fitness como corridas, levantamentos olímpicos, ginásticos e exercícios metabólicos. Essa abordagem proporciona treinos completos, que elevam a performance, estimulam o espírito de equipe e tornam cada sessão uma verdadeira batalha vencida em conjunto.
Prepare-se para suar, testar seus limites e se divertir com a energia única que só os treinos em dupla podem oferecer.
Monday (Segunda-Feira)
A) Warm-Ups
Mobility and Warm-ups
AMRAP in 8 Minutes
10″ PVC external rotation (D/E)
10x Russian Baby Makers
10x Barbell Hang Muscle Cleans
10x Barbell Push Press
10x Half Burpees
10x Plank Jack
30x Skipping
B) Strength
CORE Training
Tabata – 8x 20s on / 10s off
Side Plank Hold (D)
Side Plank Hold (E)
Arch Hold
Hollow Hold
C) Metcon – *Potência Aeróbica
“ENDLESS ENGINE”
AMRAP in 30 Minutes
Buy-in
600 Meters Run (Juntos)
then-
30x Barbell Hang Cleans (50/35kg)
20x Alternating Devil Press (22/16kg)
30x Sit-ups
20x Burpees Over the bar
Adaptations
*Barbell: 40/25kg – 30/19kg
*Dumbbell: 16/12kg -12/9kg
PSE:6-9
Score: Rounds and reps
Tuesday (Terça-feira)
A) Warm-Ups
Mobility and Warm-ups
2 Rounds
20x 90/90 Hip Rotation
10x Wrist Rocks
10x Band Pull-Apart
10x Barbell Hang Muscle Snatches
10x Barbell Overhead Squat
10x Floor Back Extension
10x Scapular Pull-ups
Time Cap: 8 Minutes
B) Weightlifting
Barbell Snatch 2 Position – 50-75%
Every 2 Minutes x 4 Sets
Complex
2x Barbell Hang Power Snatch
2x Full Squat Snatch
R1: 50%
R2: 60%
R3: 70%
R4 75%
C) Metcon – *Potência Aeróbica
“UNSTOPPABLE FLAME”
4 Rounds For Time
19x Bar Muscle Ups
19x Box Jump Overs (20/24in)
19x Push-ups
19x Barbell Hang Snatches (50/35kg)
19x Barbell Back Squat (50/35kg)
93x Double Unders
Time Cap: 30 Minutes
Adaptations
BMU: Box BMU / Chest to Bar Pull-ups / Pull-ups/ Bar Kip Swing
Box Jump Overs: Broad Jumps
Push-ups: Kness Push-ups / Hand Release Push-ups
*Barbell: 40/25kg – 30/19kg
D.U: 150x Single Unders
PSE:6-9
Score: Tempo
Wednesday (Quarta-feira)
A) Warm-Ups
A1) Mobility and Warm-ups
A) TABATA – 8x 20 on/10 off
Prone Snow Angels
Pigeon Pose Stretch (D)
Pigeon Pose Stretch (E)
Cat Camel
B) TABATA – 8x 20 on/10 off
Kettlebell Goblet Squat (Moderado ou do wod)
Barbell Bent Over Row (Só barra)
Half Burpees
Russian Ketlebbell Swing (Moderado ou do wod)
B) Strength
TURKISH GET UP
EMOM in 8 Minutes
Min.1: 2-3x Turkish get up (D)
Min.2: 30x Mountain Climb
Min.3: 2-3 Turkish get up (E)
Min.4:30x Mountain Climb
C) Metcon – *Potência Aeróbica
THE CARRIER’S CHALLENGE
AMRAP in 25 Minutes
21x Russian Ketlebbell Swing (24/20 kg)
21x Barbell Deadlift (60/55kg)
100 Meters Farmer’s Carry (1×24/20kg) (Um leva outro trás)
15x Tuck-ups
15x Barbell Bent Over Row (60/45kg)
100 Meters Farmer’s Carry (1×24/20kg)
9x Deck Squat
9x Wall Walk
Adaptations
*Kettlebell : 20/16kg – 16/12kg
*Barbell: 50/35kg – 40/25kgkg – 30/15kg
PSE:6-9
Score: Rounds and reps
Thesday (Quinta-Feira)
A) Warm-Ups
Mobility and Warm-ups
Buy-in:
30x Jumping Jacks
then-
2 Rounds
15″ Floor Scorpion (Cada Lado)
10x Russian Baby Makers
10x Scapular Pull-ups
10x V-ups
10x Plate Pullovers
20x Anfersen
Time Cap: 8 Minutes
B) Weightlifting
Barbell Shoulder to Overhead 50%-70% (Shoulder Press)
Every 2 Minutes x 3 Sets
2x Barbell Push Press
3x Barbell Push Jerk
R1: 50%
R2: 60%
R3: 70%
C) Metcon – *Potência Aeróbica
INFERNAL DESCENT
For Time
200 Meters Run (Juntos)
50x Wall Ball Shots (20/14lb)
50x Burpees Broad Jumps
50x Toes-to-bar
200 Meters Run (Juntos)
30x Wall Ball Shots
30x Burpees Broad Jumps
30x Toes-to-bar
200 Meters Run (Juntos)
10x Wall Ball Shots
10x Burpees Broad Jumps
10x Toes-to-bar
Time Cap: 25 Minutes
Adaptations
*Medball: 14/12lb -12/8lb
Toes-to-bar: Kipping Leg Raise
PSE:6-9
Score: Tempo
Friday (Sexta-feira)
A) Warm-Ups
A1) Mobility and Warm-ups
AMRAP in 8 Minutes
2 Rounds
10x PVC Pass throughs
10x Cat Camel
then-
10x Dumbbell Swing
10x Squat Jumps
10x Floor Back Extension
10x Cossack Squat
20x Cross Jacks
B) Gymnastics
Box Jump (Dupla)
Interval EMOM in 8 Minutes
A) Odd:
10x Dumbbell Hang Snatches (1×22/16kg)
10-15x Box Jumps
B) Even:
Obs: Atleta A faz e atleta B já começa no rest e depois troca.
C) Metcon – *Potência Anaeróbica
5 Rounds
2 On (A) / 2 Off (B)
30x Unbroken Double Unders
20x Dumbbell Hang Cleans (1×22/16kg)
AMRAPx Alternating Reverse Lunge
Obs: Atleta A faz e atleta B já começa no rest e depois troca.
Adaptations
D.U: 50x Single Unders
*Dumbbell: 16/12kg -12/9kg
PSE:6-9
Score: A soma total dos Alternating Reverse Lunge da dupla.
