MÉTABOLIQUE / SEM. 20 avr. 2026

17 avr.

Lundi , 20 avr. 2026

BLOC 1 | 2 Séries (43:00)

05:00 Effort / 00:30 Transition

- BikeErg

- AMRAP: 15 Lying Leg Raise + 15/15 Band Side Walk + 15 Roller Knee Tuck

- AMRAP: 20 DU ou 40 SU + 20 Plate OH Reverse Lunge

- AMRAP: 15 Abmat Sit Up + 15 Glute Bridge March + 15 Band Pull Apart

Mardi , 21 avr. 2026

BLOC 1 | EMOM 20 ALT

Min 0: 00:25 Accélération Air Bike + 00:10 Sprint
Min 1: 00:35 Cable Deadbug
Min 2: 00:35 Farmer's Carry
Min 3: Repos

BLOC 1 | EMOM 20 ALT.

Min 1: 0:40 Inchworm Push Up
Min 2: 0:40 10 TRX Row
Min 3: 0:40 Sled Press
Min 4: Repos

Mercredi , 22 avr. 2026

BLOC 1 | EMOM 16 ALT

Min 0: 5 Broad Jump
Min 1: 10 Hanging Leg/Knee Raise 2s Hold
Min 2: 5 Burpee Vite Vite!
Min 3: 10/10 Bird Dog Knee to Elbow

BLOC 2 | AMRAP 25

- 15 Cal Rameur
- 15 ALT. DB Hang Power Snatch
- 30 Russian KBS
- 30 Bicycle Crunch
- 01:00 Planche abdominale

Jeudi , 23 avr. 2026

BLOC 1 | EMOM 10 ALT.

Min 0: 10 Ball Slam
Min 1: 12/12 Band Explosive Horizontal Chop

BLOC 2 | 2 Séries (31:00)

03:30 Effort / 02:00 Repos

A. AMRAP: 30 Plate Toe Tap + 5 Chin Up

B. AMRAPT: 10 Devil's Press + 20 Side to Side Heel Touch

C. SkiErg ou Air Bike

Vendredi , 24 avr. 2026

BLOC 1 | EMOM 20 ALT.

Min 0: 10 Sprawl to Box Jump
Min 1: 10 Wall Ball
Min 2: 20-30 Russian Twist
Min 3: 00:30 Chaise au mur
Min 4: Repos

BLOC 2 | AMRAP 20 (en équipe de 2)

- 5 DB Man Maker
- 10 V-Sit
- 10-15/10-15 Partner Band Pallof Press
- 10-15/10-15 Side Plank Up and Down

Samedi , 25 avr. 2026

BLOC 1 | 4 Séries (15:25)

00:25 Effort / 00:35 Repos

- DB Push Press
- Plank Shoulder Tap
- SkiErg
- Hollow Hold

BLOC 2 | E2MOM 20 ALT.

Min 0: 20-30 American KBS
Min 2: 10/10 Lateral Lunge + 10 ALT. Arnold Press

Dimanche , 26 avr. 2026

BLOC 1 | EMOM 16 ALT.

Min 0: 4/4 1-Leg Ball Slam
Min 1: 8/8 1-Leg Hip Thrust
Min 2: 20 Plank Jack
Min 3: 8/8 Half-Kneeling High to Low Chop

BLOC 2 | 4 Tabata (22:00)

Tabata = 8x 00:20 Effort / 00:10 Repos.

2:00 Repos entre chaque Tabata

1. Plate G2OH

2. SkiErg

3. DB Squat to Press

4. Aller-retour Course

BLOC 3 | AMRAP 4

- 10 Push Up
- 20 Reverse Lunge

Studio Locomotion