01 · KIT INICIAL
1 ANILHA 5-10kg
1 COLCHONETE
02 · WARM UP · CORE
3 ROUNDS
30 Mountain Climbers
20 Russian Twists
10 Plate Sit-Ups
03 · WORKOUT · VISÃO GERAL
8 SETS (4 CADA) · A CADA 04:00 x 32:00
Flow: A-B-A-B-A-B-A-B
FLOW A
10/8 ou 8/6 Cal Remo ou Cal Bike (alternar rounds)
20m Sled Push Pesado
10 Wall Ball Shots unbroken
FLOW B
200m Run
10 Dual KB Deadlift
8 Burpees Over Line (facing)
ATENÇÃO
4 min por set, sem descanso extra — o que sobrar do set é o descanso
04 · WOD · FLOW A
4 SETS · 04:00 CADA
10/8 ou 8/6 Cal Remo ou Cal Bike (alternar rounds)
20m Sled Push Pesado
10 Wall Ball Shots unbroken
05 · WOD · FLOW B
4 SETS · 04:00 CADA
200m Run
10 Dual KB Deadlift
8 Burpees Over Line (facing)
💪
HYROX · FLOW A-B
FEITO!