KETTLEBELL WORKOUT

La prima parte dell’allenamento prevede un EMOM (every minute on the minute) è una tipologia di allenamento ad alta intensità.
Consiste nel completare un numero di ripetizioni prestabilite in meno di 60” e recuperare nel tempo che avanza. Allo scoccare del minuto si ricomincia immediatamente il round successivo.
Nel nostro caso dobbiamo eseguire il più velocemente possibile:

5 swing+4 goblet+3 shoulder press+2 burpee+1 push up.

Il tempo residuo del minuto ci serve per recuperare.

La seconda parte dell’allenamento è composta da due circuiti a tempo

EMOM 15 MIN
5 KETTLEBELL SWING
4 KETTLEBELL GOBLET SQUAT
3 KETTLEBELL SHOULDER PRESS
2 BURPEE
1 PUSH UP

3 ROUND 40″WORK 20″REST
KB CLEAN TO THRUSTER – RIGHT HAND
HIGH PLANK KNEE TO CHEST JUMPS
KB CLEAN TO THRUSTER – LEFT HAND

3 ROUND 30″ WORK 15″REST
KB SWING TO HIGH PULL – RIGHT HAND
SUMO PULSE SQUAT
KB SWING TO HIGH PULL – LEFT HAND

 

BUON ALLENAMENTO!

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