Não quer perder o ritmo de treino durante as férias ou uma viagem?

Seus problemas acabaram =)! Preparamos mais de 40 treinos para você fazer quando não puder ir para a Kamon. E o melhor, muitos não requerem nenhum equipamento!

Aquecimento

Aqueça-se sempre antes de iniciar qualquer um dos treinos abaixo. Alongue-se por 5min e em seguida pratique os movimentos do treino que escolher, iniciando devagar e progressivamente aumentando a intensidade, por cerca de 5min. Descanse 1 a 2min e inicie o treino/WOD.

Nome dos Movimentos

Não sabe o nome dos movimentos?  Acesse o Dicionário para CrossFit elaborado pela Kamon aqui (com versão em .PDF para baixar no celular).

Kamon Travel WODs

KTW #1 (#igtreino)
10x
10 Burpee
10 Air Squat
10 Sit-up
(Scale = 5x)

KTW #2
100-80-60-40-20
Double Under
Sit-up
(Scale = 50-40-30-20-10)

KTW #3 Vitão
5km Run
(Scale = Run/Walk 20min)

KTW #4 Barbara
5 Rounds
20 Pull-up
30 Push-up
40 Sit-up
50 Air Squat
rest 3min
(Scale = 3 Rounds)

KTW #5
1 Tabata de Jumping Jacks (Polichinelo)
rest 1min

1 Tabata de Plank
rest 1min

1 Tabata de Burpee

Tabata = 8 rounds 20s fazendo seguido de 10s descansando, total = 4min.

KTW #6
5x
50 Double Under (Single Under)
10 Walking Lunge
(Scale = 3x)

KTW #7
1600m Run
50-40-30-20-10
Push-up
Air Squat
1600m Run
(Scale = 800m Run e metade das repetições)

KTW #8
25-20-15-10-5
Handstand Push-up
Pistol
(Scale = Push-up + Air Squat)

KTW #9
0-1min 1 Burpee
1-2min 2 Burpee
2-3min 3 Burpee
3-4min 4 Burpee
…
até não conseguir fazer os Burpees do round dentro de 1 minuto

KTW #10
10x
10 Jumping Squat
10 Push-up
(Scale = 5x)

KTW #11
15min
Praticar Handstand Walk

KTW #12 Mari C
21-15-9
Air Squat
Push-up

KTW #13
100 Burpee

KTW #14
5x
Run 200m
10 Push-ups
rest 30s

KTW #15
30-20-10
Dumbbell Thruster
Dumbbell Clean

KTW #16 Nicole
AMRAP 20′
400m Run
Max Pull-ups
If break run again

KTW #17 Chelsea
EMOM 30′
5 Pull-ups
10 Push-ups
15 Air Squats

KTW #18 Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

KTW #19 Murph
1600m Run
100 Pull-ups
200 Push-ups
300 Air Squats
1600m Run

KTW #20 Mary
AMRAP 20′
5 HSPU
10 Pistols
15 Pull-ups

KTW #21 Cindy
AMRAP 20′
5 Pull-ups
10 Push-ups
15 Air Squats

KTW #22 Zachary Tellier
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air Squats
Faz Burpee, depois burpee e push… sempre voltando ao inicio

KTW #23 Durante Core (Abdômen em Chamas)
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck-Ups
10 Second Hollow Hold
Rest 1′

KTW #24 Bradley
10 Rounds For Time
100m Sprint Run
10 Pull-ups
100m Sprint Run
10 Burpees
30” Rest

KTW #25 Lucy
5 Rounds For Time
5 Pull-ups
10 Burpees
400m Run

KTW #26 G.I Jane
100 Burpee Pull-ups

KTW #27 Annie
50-40-30-20-10
Double Unders
Sit-ups

KTW #28 Open 12.1
AMRAP 7′
Burpees

KTW #29 Pukie Brewster
150 Burpees

KTW #30 Jay
AMRAP 20′
22 Air Squats
12 Toes to Bar
9 Burpees

KTW #31 Dee
4 Rounds For Time
40 Air Squats
30 Hand-release Push-ups
20 Burpees
400m Run

KTW #32 Lesley
AMRAP 35′
24 Jump Lunges
24 Hollow Rock
24 Air Squats
24 Sit-ups
24 Burpees

KTW #33 The Longest Mile
4 Rounds For Time
10 Burpees
100m Run
10 Air Squats
100m Run
10 Push-ups
100m Run
10 Sit-ups
100m Run

KTW #34 Emily
10 Rounds For Time
30 Double Unders
15 Pull-ups
30 Air Squats
100m Run
Rest 2′

KTW #35 CG-6535
4 Rounds For Time
400m Run
65 Air Squats
35 Burpee Pull-ups

KTW #36 Maggie
5 Rounds For Time
20 Handstand Push-up
40 Pull-ups
60 Pistols

KTW #37 Rosa
5 Rounds For Time
10 Handstand Push-ups
400m Run

KTW #38 Blackjack (Kelly Almeida)
20 Push-ups, 1 Sit-up
19 Push-ups, 2 Sit-ups
18 Push-ups, 3 Sit-ups
…
1 Push-up, 20 Sit-ups

KTW #39 Surfer On Acid
3 Rounds For Time
400m Run
21 Burpees

KTW #40 The 50s (Run)
Buy in: 1000m Run
50 Burpees
50 Air Squats
50 Hollow Rocks
50 Push-ups

KTW #41 The Reckoning
For Time
1600m Run
100 Body Blasters
1600m Run
Body Blaster: 1 Burpee, 1 Pull-up, 1 Knees-to-Elbows

KTW #42 Luce
3 Rounds For Time
1000m Run
10 Muscle-ups
100 Air Squats

KTW #43 FTD 12.1 Qualifier
AMRAP 7′
7 Pull-ups
7 Toes-to-bar
7 Push-ups
7 Air Squats

KTW #44 Wade
For Time
1200m Run
Then
4 Rounds
12 Strict Pull-ups
9 Strict Dips (paralela)
6 Strict Handstand Push-ups
Then
1200m Run

KTW #45 Lola
5 Rounds For Time
30 Double Unders
20 Knees-to-elbows
10 Handstand push-ups

KTW #46 Jay (no-vest)
AMRAP 20′
22 Air Squats
12 Toes-to-bar
9 Burpees

KTW #47
4 Rounds For Time
400m Run
4 Muscle-ups
40 Double Unders

KTW #48
6′ hang hold (cumulative)
Se soltar:
800m Run
30 Push-ups