Faenza Challenge
Reserved to Italian Athletes
Prenota il tuo fisioterapista
Monday
General Warmup (GW)
15′ EMOM
- 45″ Bike
- 6/8 Open Hip
- 15 Tall Kneeling Face Pull with Band
- 40″ Elbow Plank Posterior Tilt
- 15 Tall Kneeling Hip Extension With Band
Open Hip
Tall Kneeling Face Pull with Band
Elbow Plank Posterior Tilt
Tall Kneeling Hip Extension with Band
Mobility (MO)
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Double Kettlebell Front Rack 90 Squat Hold Theraband (16/12 kg) – 2 sets x 45″ – 1′ rest bet
Drop Jumping Lunges – 2 sets x 12 – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Barbell Over Head Cossack Squat – 2 sets x 10 – 1′ rest bet
[/um_show_content]
Strength & Strength Endurance (SE)
Back Squat
Ramping by triple until @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent]
Rest 3′
6×3 @ [percent value=”82″ of=”backsquat” in=”kg”] [/percent]
Rest 2′ b/s
Work Capacity (WC)
WC1: For Time:
80 Wall Ball 9/6Kg
40 Box Jump Over
20 Chest to Bar
40 Hang Power Clean 40/25Kg
80 Double Unders
[/workout_short]
Insert ONLY your WC1 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
WC2: AMRAP 8′:
12 Ring Muscle Ups
3 Squat Snatch 70/45Kg
12 Strict HSPU
6 Squat Clean 70/45Kg
[/workout_short]
Insert ONLY your WC2 score.
[/um_show_content]
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Tuesday
General Warmup (GW)
15′ EMOM
- 45″ Skierg
- 12 Wall Sit with Reach
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Wall Sit with Reach
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
Double Kettlebell Snatch Bottom up (12/8 kg) – 2 sets x 10 – Try Touch & Go – 1′ rest bet
Barbell Front Rack Cossack Squat – 2 sets x 10 – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Ring L-sit Fluttered – 3 sets x 20″ – 1′ rest bet
[/um_show_content]
Power & Power Endurance (PE)
Snatch – Any Style
Ramping by Single until reach [percent value=”85″ of=”snatch” in=”kg”] [/percent] then with fastest pace as possible:
Sport Specific – Snatch – Any Style
For Time From 00:00 to 02:00
12 Box Jump Over 60/50cm
30 double unders
12 front facing burpees
30 double unders
From 02:00 to the remaining time until fail
30″ to lift @ [percent value=”75″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @ [percent value=”78″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @ [percent value=”80″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @ [percent value=”83″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @ [percent value=”85″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @ [percent value=”87″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @ [percent value=”90″ of=”snatch” in=”kg”] [/percent]
Notes. You have as many attempt you need into 30″ windows. Stop if you don’t reach a successfully lift during the lift window.
Aerobic Power & Lactic Training (AP)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
For Time
18/14 Cal Row
8 Clean&Jerk 60/40Kg
18 Toes To Bar
rest 3′ x 3 sets
[/um_show_content]
Work Capacity (WC)
WC1: 5 Rounds For Time:
12 KB Snatch left Arm 24/16 kg
6 Deadlift 100/70 kg
12 KB Snatch right Arm 24/16 kg
3 Rope Climb
[/workout_short]
Insert ONLY your WC1 score.
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Wednesday
General Warmup (GW)
15′ EMOM
- 45″ Row
- 6+6 Quadruped Thoracic Spine Rotation with Reach
- 40″ Double KB Plank
- 6+6 Hip Rotation and Extension
- 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Double KB Plank
Hip Rotation and Extension
Single Arm Ring Row Hold
Functional Strength (FS)
10 + 10 – Deficit Goblet Cossack Squat (20/16 kg)
10 Glute Ham Raises
10 + 10 Front Foot Elevated Double Kettlebell Carry Split Squat (20/16 kg)
Deficit Goblet Cossack Squat
Glute Ham Raises
Front Foot Elevated Double Kettlebell Carry Split Squat
Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Every 3′ FOR 12′
6 Push Press from ground 70/45Kg
1 Peg Board Ascent (or 1 seated legless Rope Climb 4,5mt)
6 Push Press from ground 70/45Kg
1 seated legless Rope Climb 4,5mt
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Aerobic Capacity (AC)
90′ of hiking or 1 hour slow jogging/fast walking
Take your time and keep your HR between 140 and 160 BPM.
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Thursday
Mobility (MO)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Lower Body Myofascial Release, Part 1
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Lower Body Myofascial Release, Part 2
Lower Body Myofascial Release, Part 2
First work general, move slowly and lightly,
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Anterior tibial
- Do some flexion/estension and working to hard or painful areas
Gastrocnemius, soleus and achilles tendon
- Do some flexion/estension and working to hard or painful areas
Peroneals
- Do some flexion/estension and working to hard or painful areas
If you need some extra muscle release, work with lacrosse and elbow together.
Hip Mobility Routine
Iliac muscle
- release with KB
HK position
5 to 10 reps each movement
- Neutral femoral position
- External femoral rotation
- Internal femoral rotation
- Neutral femoral position + Trunk rotation
Adductor
- First position 10 reps + 10 rotation
- Secondo position 10 reps + 10 rotation
Cossack Position
- Hold 30”
Pigeon on the bench
- 10 Trunk rotation + 20” hold
- 10 Trunk flexion + 20” hold
- 20” hold with perfect vertical trunk
Hamstring stretch
- Maintain posterior tilt and lumbar extension
- Focus to good posture and stretch the muscle of legs
- 10 Trunk flexion + 20” hold
- 10 trunk rotation + 20” hold
Swim Session (AC)
Beginner
2 x 25 m backstroke rest b/s 30″
Rest 2′
4 x 25 m front crawl rest b/s 45″
Rest 1’45”
3 x 25 m only kick (crawl) Rest b/s 20″ do not use the swimboard
Rest 2’30”
4 x 50 m front crawl rest b/s 40″
Rest 3′
4 x 25 m pull buoy between knees front crawl only one arm alternated pool rest b/s 45″
Rest 2′
4 x 25 m pull buoy between knees backstroke b/s 20″
Rest 2′
4×25 pull buoy between knees front crawl b/s 20″
Rest 3′
Front crawl
3 x 100 m moderate peace rest b/s 1′ each turn perform >5m of underwater swimming rest b/s 2′
Rest 4′
3 x 25 m all out rest b/s 3′
Rest 2’30”
1 x 100 m backstroke using fins moderate peace
Rest 3′
100 m swim baord only kick crawl/backstroke switch each 50 m rest b/s 1’10” using fins
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Advanced
3 x 100 m backstroke rest b/s 40″
rest 1′
3 x 50 m front crawl easy pace rest b/s 30″
Rest 1′
4 x 25 m only kick (crawl) do not use swimboard
Rest 1′
2 x 50 m front crawl rest b/s 30″
Rest 3′
3 x 100 m pull buoy between knees front crawl + breaststroke only arms rest b/s 1′
Rest 2′
Front crawl
3 x 100 m moderate peace rest b/s 2′ each turn perform >8m of underwater swimming
Rest 4′ focus on breathing[workout_short title=’THU_AC1′ result_type=’time’]
For Time
16 x 25 m underwater with fins for time – try to maintain a constant pace[/workout_short]
Rest 3′
150 m swim board unsig fins, 1 pool front crawl/1 backstroke
[/um_show_content]
CO2 / O2 Test (AC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
3’40 Assault Bike – Only Arms
2 Breath every 20″
[/workout_short]
Body Check:
– BPM Start / Bpm End
– Body Scan (Nausea, Headache..)
[/um_show_content]
Functional Strength Hypertrophy (AY)
6 + 6 Mix Rack Dumbbell Curl & Filly Press (24/20 kg – 20/17.5/15 kg)
12 + 12 Single Kettlebell Floor Press Banded Row Hold (24/20 kg)
8 + 8 Mix Rack Dumbbell Curl & Filly Press (24/20 kg – 20/17.5/15 kg)
12 + 12 Ring Hold Single Dumbbell Rows (20/15 kg)
10 + 10 Mix Rack Dumbbell Curl & Filly Press (24/20 kg – 20/17.5/15 kg)
4′ rest bet
Mix Rack Dumbbell Curl & Filly Press
Single Kettlebell Floor Press Banded Row Hold
Ring Hold Single Dumbbell Rows
Friday
General Warmup (GW)
15′ EMOM
- 45″ Skierg
- 12 Wall Sit with Reach
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Wall Sit with Reach
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
BPM Activation (AT)
10 cal AB
10 Double Kettlebell Sumo Deadlift (24/20 kg)
10 Turkish sit ups (12/8 kg)
20 Air Squat Jump
Double Kettlebell Sumo Deadlift
Turkish sit ups
Aerobic Power & Lactic Training (AP)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Row Or Ski Interval
E3MOM for 12′
25″ push as hard as you can
then easy pace
[/um_show_content]
Work Capacity (WC)
FRAN: 21-15-9 For Time:
Thruster 43/29Kg
Pullups
[/workout_short]
Insert ONLY your FRAN score.
Rest as need then
EMOM 16′
1st – 16 GHD Situps
2nd – 16 Pullups
3rd – 16 Snatch 35/25
4th – rest
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Saturday
General Warmup (GW)
15′ EMOM
- 45″ Row
- 6+6 Quadruped Thoracic Spine Rotation with Reach
- 40″ Double KB Plank
- 6+6 Hip Rotation and Extension
- 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Double KB Plank
Hip Rotation and Extension
Single Arm Ring Row Hold
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
Double Kettlebell Mix Rack alternate (16/12 kg) – 2 sets x 10 – 30″ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Double Kettlebell Clean & Press Bottom up (12/8 kg) – 2 sets x 10 – 1′ rest bet
[/um_show_content]
Power & Power Endurance (PE)
Clean & Jerk – Any Style
Ramping by Single until reach [percent value=”85″ of=”cleanjerk” in=”kg”] [/percent] then with fastest pace as possible:
Sport Specific – cleanjerk- Any Style
For Time From 00:00 to 02:00
12/9 Cal Bike
20 Russian Swing 24/16Kg
12/9 Cal Row
20 Pushups
From 02:00 to the remaining time until fail
30″ to lift @[percent value=”75″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”78″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”80″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”83″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”85″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”87″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”90″ of=”cleanjerk” in=”kg”] [/percent]
Notes. You have as many attempt you need into 30″ windows. Stop if you don’t reach a successfully lift during the lift window
Work Capacity (WC)
From 00:00 to 09:00
2000/1850 mt Row
20 Front Burpees Box Jump Over
Notes. Rest until 09:00 then start with second wod
[/workout_short]
Insert ONLY your WC1 score.
[workout_short title=’SAT_WC2′ result_type=’time’]
From 09:00 to 18:00
4,5/4Km Bike
20 Front Burpees Box Jump Over
[/workout_short]
Insert ONLY your WC2 score.
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible