Fitness WODs

by Pirates Program The goal is to perform each rounds as fast as possible! It is all about movement speed execution : practice moving super fast (Volume is voluntary low.)Every 2'30 for 12'30 (5 sets) :5m HS Walk5 Hang C&J 50/35kg20 D.U5 Hang C&J 50/35kg5m HS Walk

by Pirates Program “ PUMP DAY “ 6 rounds:AMRAP 2’ 1 Legless Rope Climb 6 Bench press bodyweight (70% BW for ladies) 12 alt. box step ups 1x22,5/15kg -1 ‘ Rest b/t each Rounds - 🧩Start the Next round where you stopped the previous round.

by Pirates Program -PART A- Info>If your max unbroken ring m-u is :Lower than 4 reps : Perform #1Lower than 10 reps : Perform #2Higher than 10 reps : Perform #3#1 : 6 sets of max unbroken ring m-u, 1' rest between sets. (Perform banded ring muscle-ups if needed to reach at least 2 reps each sets).#2 : 1-2-3-4-5-6 reps unbroken for time.#3 : 2-4-6-8-10-12 reps unbroken for time.---REST 5'---Then PART B :Emom for 8' :1- 50" max cal A. Bike2- 50" max Shoulder to overhead 2x22.5/15kg🧩PART A : quick ring muscle-ups practice at fast pace.🧩PART B : That will...

by Pirates Program Medium Row and Handstand Walk Couplet 1000/700M row 30M handstand walk in 7,5m sections 800/600M row 30M handstand walk in 7,5m sections600/500M row 30M handstand walk in 7,5m sections400/400M row 30M handstand walk in 7,5m sections🛠Workout Adaptations🛠Scale down the Handstand walk distance to make sure you keep constantly moving during the workout, ideally the 7.5m sections are performed unbroken each round, and you should not be taking more than 15" rest between sets (= Adopt a consistant pace on the row, slower than your 5k pace).INT : 20m in 5m sectionsSC : 2min of max distance HS...

by Pirates Program3 rounds : 50 alt. Pistols7 ring muscle ups 10 Hang power cleans 80/55kg Int: 40 pistols / 5 R-mu / 70/45kgSc: 40 pistols / 12 c2b / 60/40kg ▪️Orientation: Muscle overload ▫️Time domain: Medium ▪️ Pace: Sustainable