Juan Erencia Luque: 10 WODS!! Part 1

Here are the 10 WODS designed by me:

Number one: HIIT. High Intensity Interval Training. 50" of exercise and 10" of rest during 12 minutes.

-Burpees

-Back squats

-Length jump

This is a parkour length jump. In our case we do this on the floor, it's jumping with your feet straight and

using your hands to push yourself

-Sit ups.

Number two: TABATA.. 8 series of each exercise. Each series includes 20 seconds exercising and 10 seconds resting. The total amount is 12 minutes.

-Russian twist. (This is recommendable with a dumbbell or something with weight)

-Sprint.

-Frozen squats.

-Single leg tricep dip

Number three. DESCENDENT LADDER. This consists of starting doing for example 12 reps of each exercise and you have to do series until you reach 1 rep of each. In this time we will start with 12 reps and we will continue up to 1

-Deadlift.

- Declined push ups

-Front lunges

-Knees to elbows

Number four. EMOM.Every minute on a minute, here you have to do the exercises in 1 minute and rest until the next minutes begins. The WOD lasts 10 minutes.

-Wall balls 8 reps.

-Sprint 10 seconds.

-5 push-ups with your knees

-10 jumping squats.

Number five. AMRAP. 15 minutes.

-12 Shoulder press.