30 Günlük Emom Antrenmanı

EMOM antrenmanlarının güzel yanı, programlamayı kişiselleştirebilmeniz ve temel olarak istediğiniz şekilde tasarlayabilmenizdir. Tekrar, dakika ve set sayısını kondisyon hedeflerinize göre ayarlayabilirsiniz. EMOM programları, aynı zamanda vücudunuzda ki oksijeni verimli kullanacak şekilde eğiten ve metabolizmayı hızlandıran harika bir metabolik kondisyonlama şeklidir. Bu listede ki egzersizler sadece ileri düzeyde ki sporcular içindir.

1.gün Emom Wod

30 dk. EMOM Programı

1. min:8 Deficit HSPU 4
2. min:17 V-Ups
3. min:17 Pull Ups
4. min:15 Toes to Bars
5. min:22 Sit Ups

2.gün Emom Wod

15 dk. EMOM Programı

1. min:20 Hand Release Push Ups
2. min:10 Strict Pull Ups
3. min:3 Rope Climbs 15-foot
4. min:10 Strict HSPUs
5. min:Rest

3.gün Emom Wod

40 dk. EMOM Programı

1. min:14 HSPUs
2. min:55 Double Unders
3. min:15 Toes to Bars
4. min:Rest

4.gün Emom Wod

30 dk. EMOM Programı

1. min:10 Strict Pull Ups
2. min:17 cal Row
3. min:22 Air Squats
4. min:17 cal Assault Bike
5. min:15 Bar Facing Burpees

5.gün Emom Wod

8 dk. EMOM Programı

1. min:17 Pull Ups
2. min:17 Burpees
3. min:200m Run
4. min:Rest

6.gün Emom Wod

24 dk. EMOM Programı

1. min:21 Pistol Squats
2. min:10 Strict Pull Ups
3. min:17 Pull Ups
4. min:Rest

7.gün Emom Wod

30 dk. EMOM Programı

1. min:20 Box Jumps 24″
2. min:8 Deficit HSPUs 4″
3. min:15 Toes to Bars
4. min:200m Row
5. min:Rest

8.gün Emom Wod

25 dk. EMOM Programı

1. min:14 Chest-to-Bar Pull Ups
2. min:17 cal Assault Bike
3. min:22 Sit Ups
4. min:200m Row
5. min:Rest

9.gün Emom Wod

30 dk. EMOM Programı

1. min:4 Wall Climbs
2. min:15 Toes to Bars
3. min:22 Air Squat

10.gün Emom Wod

25 dk. EMOM Programı

1. min:10 Strict Pull Ups
2. min:21 Pistol Squats
3. min:17 cal Row
4. min:10 Strict HSPUs
5. min:15 Toes to Bars

11.gün Emom Wod

16 dk. EMOM Programı

1. min:9 Burpee Box Jumps 24″
2. min:5 Bar Muscle Ups

12.gün Emom Wod

25 dk. EMOM Programı

1. min:14 HSPUs
2. min:21 Pistol Squats
3. min:30m Walking Lunges
4. min:10 Strict Pull Ups
5. min:Rest

13.gün Emom Wod

8 dk. EMOM Programı

1. min:15 Toes to Bars
2. min:14 Chest-to-Bar Pull Ups
3. min:15 Bar Facing Burpees
4. min:55 Double Unders

14.gün Emom Wod

30 dk. EMOM programı

1. min:55 Double Unders
2. min:10 Strict Pull Ups
3. min:9 Burpee Box Jump Over 24″

15.gün Emom Wod

24 dk. EMOM programı

1. min:200m Run
2. min:4 Wall Climbs
3. min:14 Ring Dips
4. min:17 Burpees Over Bar

16. Gün Emom Wod

12 dk. EMOM programı

1. min:17 V-Ups
2. min:15 Box Jump Overs 30″
3. min:3 Rope Climbs 15-foot
4. min:Rest

17. Gün Emom Wod

24 dk. EMOM programı

1. min:15 Toes to Bars
2. min:8 Box Jump Overs 40″

18. Gün Emom Wod

30 dk. EMOM programı

1. min:14 Chest-to-Bar Pull Ups
2. min:30m Walking Lunges
3. min:8 Burpee Pull Ups
4. min:14 Ring Dips
5. min:Rest

19. Gün Emom Wod

15 dk. Emom programı

1. min:30m Walking Lunges
2. min:55 Double Unders
3. min:21 Pistol Squats

20. Gün Emom Wod

24 dk EMOM programı

1. min:30m Walking Lunges
2. min:17 Burpees Over Bar

20. Gün Emom Wod

30 dk EMOM programı

1. min:15 Target Burpees
2. min:17 V-Ups
3. min:10 Strict HSPUs

21. Gün Emom Wod

18 dk. EMOM

1. min:8 Box Jump Overs 40″
2. min:2 Legless Rope Climbs 15-foot
3. min:17 Pull Ups

22. Gün Emom Wod

15 dk. EMOM

1. min:17 Burpees Over Bar
2. min:20 Hand Release Push Ups
3. min:55 Double Unders

23. Gün Emom Wod

30 dk. EMOM

1. min:9 Burpee Box Jump Over 24″
2. min:22 Sit Ups
3. min:20 Hand Release Push Ups

24. Gün Emom Wod

25 dk. EMOM

1. min:15 Toes to Bars
2. min:14 HSPUs
3. min:17 Burpees
4. min:8 Box Jump Overs 40″
5. min:55 Double Unders

25. Gün Emom Wod

8 dk. EMOM

1. min:8 Deficit HSPUs 4″
2. min:14 Ring Dips

26. Gün Emom Wod

40 dk. EMOM

1. min:15 Toes to Bars
2. min:15 Bar Facing Burpees
3. min:17 V-Ups
4. min:Rest

27. Gün Emom Wod

24 dk. EMOM

1. min:5 Bar Muscle Ups
2. min:20 Hand Release Push Ups
3. min:4 Ring Muscle Ups
4. min:8 Deficit HSPUs 4″

28. Gün Emom Wod

25 dk. EMOM

1. min:30m Walking Lunges
2. min:17 cal Row
3. min:2 Burpee Muscle Ups
4. min:3 Rope Climbs 15-foot
5. min:14 Ring Dips

29. Gün Emom Wod

30 dk. EMOM

1. min:200m Row
2. min:8 Burpee Pull Ups
3. min:17 cal Assault Bike

30. Gün Emom Wod

25 dk. EMOM

1. min:200m Run
2. min:8 Box Jump Overs 40″
3. min:14 HSPUs
4. min:20 Hand Release Push Ups
5. min:2 Legless Rope Climbs 15-foot