Fitness WODs

Grind Wednesday

Grind Wednesday

by Pirates Program ⚙️ Grind Wednesday, New block in our program 🎉. 50 to 60min back to back workouts with varied intensity and stimulus to challenge yourself competition style 😈👍🏼 Why Wednesday ? On wednesday we still fresh, our mind still strong. It is the best time to challenge yourself, before a good rest day! And get ready to push again on Friday 💪🏼.  

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Metcon Perfetto

Metcon Perfetto

by Pirates Program 3 rounds Each for Time16 HSPU 800M run 12 Back squats bodyweight 1600M bike erg 8 bar Muscle-ups - 5’ REST -

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Metcon - Bounty

Metcon - Bounty

by Pirates Program For Time : 100 double Unders 20M single arm KB overhead walking lunges 32/24kg 40 HSPU 100 double Unders 20M single arm KB overhead walking lunges30 Shoulder to overhead 60/40kg 100 double Unders 20M single arm KB overhead walking lunges20 Strict HSPU TC: 17’

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LES MISÉRABLES

LES MISÉRABLES

by Pirates Program 10 rounds For Time:3 devil presses 2x22,5/15kg7 box jump all the way over 14 wallball shots 9/6kg🧩 the number of repetitions are in a good range to keep it unbroken, the difference will be on how quick tou are able to move from one exercise to the others d keep the pace !

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Claude Francois

Claude Francois

by Pirates ProgramAMRAP 4’16M handstand walk 16 Hang power clean 70/50kg16M handstand walk Max distance sandbag bearhug carry 70/45kg-2’ Rest- AMRAP 3’ 12M handstand walk 12 Hang power clean 70/50kg12M handstand walk Max distance sandbag bearhug carry 70/45kg- 2’ Rest -AMRAP 2’ 8M handstand walk 8 Hang power clean 70/50kg8M handstand walk Max distance sandbag bearhug carry 70/45kg

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