MÉTABOLIQUE / SEM. 2 mar. 2026
Lundi , 2 mar. 2026
BLOC 1 | E3MOM 12
- 15 Sprawl
- 5 DB Cluster
- 10 Hollow Rock
BLOC 2 | 2 Séries (31:00)
03:00 Effort / 01:00 Repos
- Rameur ou SkiErg ou Vélo, au choix
- AMRAP: TRX Sled Row Aller, Sled Push Retour
- AMRAP: 10 Push Up + 20 Air Squat
- AMRAP: 20 DU/40 SU + 10/10 DB Hang Power Snatch
Mardi , 3 mar. 2026
BLOC 1 | 5 Séries (39:40)
01:00 Effort / 00:20 Transition
- Heavy Sled Push
- Hanging Oblique Knee Raise
- (DB) Burpee to Step Up
- Abmat Sit Up
- Air Bike
- Goblet Cossack Squat
Mercredi , 4 mar. 2026
BLOC 1 | AMRAP 18 (en équipe de 2)
- 250m Rameur
- Max Push Up
2:00 Repos
BLOC 2 | AMRAP 22 (2x2)
- 10 Renegade Row
- 10/10 1-Arm DB Squat to Press
- 15 Roller Knee Tuck
- 15 Plate G2OH
- 20 Bicycle Crunch
- 20 Plate Toe Tap
Jeudi , 5 mar. 2026
BLOC 1 | EMOM 20 ALT.
Min 0: 00:10 Accélération Air Bike + 00:10 Sprint
Min 1: 5 Plank to Push Up (tempo contrôlé)
Min 2: 10 Ball Slam
Min 3: 10 V-Sit
BLOC 2 | E2MOM 10
- 8 Burpee Broad Jump
BLOC 3 | E2MOM 10
- 150m Rameur
Vendredi , 6 mar. 2026
BLOC 2 | 4x AMRAP 9 (42:00)
A.
- 250m SkiErg
- 12 American KBS
B.
- 8/8 TRX Power Pull
- 12 Wall Ball
C.
- 8/8 Reverse Lunge to Lateral Step Up
- 12 Feet Elevated DB Crunch
D.
- 8 Neutral Grip Pull Up
- 12 Sprawl
Samedi , 7 mar. 2026
BLOC 1 | 3 Séries (19:00)
00:40 Effort / 01:00 Repos
- Shuttle Run
- DB Hang Clean
- Plank Jack to Shoulder Tap
- American KBS
BLOC 2 | 2 Séries (23:00)
- 2000m BikeErg / 50 cal Air Bike (TC 05:00)
01:00 Repos
- AMRAP 5: 10/10 Side Plank Hip Dip + 10 Bear Plank Shoulder Tap + 20 Hollow Hold Flutter Kick
01:00 Repos
Dimanche , 8 mar. 2026
BLOC 1 | EMOM 12 ALT.
Min 0: 20 DB Push Press
Min 1: 10 Hanging Leg Raise
Min 2: 10 Side to Side Medball Slam
Min 3: 30 Mountain Climber
BLOC 2 | 2 Séries (28:00)
AMRAP 3: 12 Devil's Press + 12 Abmat Sit Up
02:00 Repos
AMRAP 3 : 12 Wall Ball + 12 Roller Knee Tuck
02:00 Repos
AMRAP 3: 12 Goblet Reverse Lunge + 12 Toe Touch
02:00 Repos