Selected Dumbbell Complexes, WODs, Combos, and Supersets

8/17/2019 Selected Dumbbell Complexes, WODs, Combos, and Supersets

http://slidepdf.com/reader/full/selected-dumbbell-complexes-wods-combos-and-supersets 1/7

Whchgth` @uibbhcc Geipchxhs, [E@s, Geibes, aj` Wuphrshts „„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„

Iartdj Kcaù

@uibbhcc geipchxhs

oacc

djte

tmh

Mdkm

Djthjsdty

Rhsdstajgh

Pradjdjk

(MDRP)

ihtme` eo tradjdjk, wmdgm ds hsshjtdaccy strhjktm tradjdjk oer oat cess.

Mew 5

Pmh iadj d`has bhmdj` a MDRP reutdjh arh < iaxdidzh djthjsdty djstha` eo hjùrajgh

aj` oegus ej geipeuj` hxhrgdshs. We, ùrdjk a MDRP werfeut, yeu wdcc phroeri a

shrdhs eo strhjktm tradjdjk„typh hxhrgdshs oer a prhsgrdbh` juibhr eo rhps (chss tmaj

18), oer prhsgrdbh` juibhr eo idjuths, aj` wdtmeut rhst.

MDRP werfs

ejcy

do

tmh

hxhrgdshs

arh

phroerih`

dj

aj

djthjsh

iajjhr,

lust

smert

eo

oadcurh, wdtm scew ievhihjts dj kee` oeri, aj` wdtm appreprdathcy cejk phrde`s eo rhgevhry te stdiucath krewtm aj` accew aàptatdej eo tmh iusgch.

Bhjhodts

MDRP accews yeu te iadjtadj (dt atthjuaths `hxaihtmasejh„djùgh` iusgch atrepmy) aj` budc` iusgch iass wmdch bcastdjk oat aj` gacerdhs.

MDRP mas bhhj oeuj` te djocuhjgh rhstdjk hjhrky hxphj`dturh aj` rhspdratery ratde dj

jej„`dhtdjk dj`dvdùacs.

[mdch iest whdkmt„tradjdjk reutdjhs djgcu`h gar`de as a ihtme` eo burjdjk oat, MDRP

hsgmhws gar`de. Ejh rhasej oer tmds ds tmat tmh cew„djthjsdty gar`de hxhrgdshs tmat burj oat acse burj iusgch, wmdgm ds geujthr te tmh iadj d`ha eo MDRP. Djstha`, oer gar`de, MDRP pragtdtdejhrs ush mdkm„djthjsdty djthrvac tradjdjk, aj djthjsh oeri eo gar`de tmat gejsdsts eo –2> shgej` ej, ejh idjuth eoo’ hxhrgdsh/rhst djthrvacs. Pmds

oeri eo hxhrgdsh radshs tmh mhart te 4> phrghjt eo dts iaxdiui mhart rath aj` ds as

ajahrebdg as dt ds ahrebdg.



2

Kud`hcdjhs oer shco „prekraiidjk MDRP werfeuts <

„ Xsh rhps dj tmh ? te 18 rajkh

„ Hagm reuj`, suphrsht, geipeuj` sht er kdajt sht smeuc` cast abeut 1> idjuths. Teu

gaj hdtmhr shquhjgh `doohrhjt suphrshts, geipeuj` shts er kdajt shts, er sdipcy

rhphat tmh

reuj`

yeu

lust

geipchth`.

„ Pmh wmech werfeut smeuc` cast bhtwhhj 7> aj` 08 idjuths

„ 4> shgej`s rhst bhtwhhj reuj`s. Je rhst dj tmh id``ch eo a reuj`

„ @e oucc„be`y werfeuts djstha` eo spcdttdjk iusgch kreups

„ Whchgt chss tmaj thj hxhrgdshs tmat arh geipeuj` dj jaturh aj` tmat tarkht carkh

iusgchs

„ @e jet è phroeri twe MDRP shssdejs ej gejshgutdvh àys < Accew 0= meurs dj

bhtwhhj yeur MDRP werfeuts

@uibbhcc Geipchxhs

Oerihr XW Javy WHAC Gmrdstepmhr Iarf Mhbhj's Wmeuc`hr Bcdtz

1> –smet puts’ (wdtm a 08 peuj` pcath) * sdidcar te a –wacc bacc’ hxhrgdsh

1> uprdkmt rews (wdtm a 08 peuj` pcath) 1> ajthrder smeuc`hr radshs (afa orejt radshs) (wdtm a 08 peuj` pcath) 1> @B cathrac radshs (wdtm a 2> peuj` @B) 1> acthrjath @B trdghps hxthjsdejs (wdtm a 2> peuj` @B) 1> @B shath` evhrmha` prhsshs (wdtm a 08 peuj` @B) (0 reuj`s, je rhst bhtwhhj hxhrgdshs, ejgh hvhry twe whhfs)

Oerihr XW Javy WHAC Wthw Widtm—s Gdrgudt [erfeut pusmups (er bhjgm prhss) (iax rhps dj 1 idj.) squats (iax rhps dj 1 idj.) puccups (iax rhps dj 1 idj.) gygcdjk (er rujjdjk oer 7 idj.) idcdtary prhss (iax rhps dj 1 idj.) cujkhs (iax rhps dj 1 idj., hagm chk) bdghp gurcs (iax rhps dj 1 idj.) gygcdjk

(er

rujjdjk

oer

7

idj.)

trdghp hxthjsdejs (iax rhps dj 1 idj.) sdtups (iax rhps dj 2 idj.) grujgmhs (iax rhps dj 2 idj.)



7

Pmh Reyac Iardjhs— Khjhrac Gdrgudt (barbhcc gdrgudt) 1> bhjgm prhsshs

1> grujgmhs

1> cujkhs

1> idcdtary

prhsshs

1> `ha`cdots

1> squats

(7 reuj`s, ?> shg. rhst bhtwhhj reuj`s)

[E@s

Oerihr

XW

Javy

WHAC

Gmrdstepmhr

Iarf

Mhbhj's

Idjd

[E@

1> pusm ups

1> trdghps pusm ups

1> `dvh beibhr pusm ups

8 shath` acthrjath @B gurcs

0 pucc ups

0 gmdj ups

0 sd`h gmdj ups

(7 reuj`s)

Oraj

21 tmrusthrs

21 pucc ups

18 tmrusthrs

18 pucc ups

4 tmrusthrs

4 pucc ups

(oer tdih)

Gmhcsha

8 pucc ups

1> pusm ups

18 squats

(HIEI oer 7> idj.)



0

Barbara

2> pucc ups

7> pusm ups

0> sdt ups

8> squats

(8 reuj`s, 7 idj. rhst bhtwhhj reuj`s)

Iurpm

1 idch ruj

1>> puccups

2>> pusmups

7>> squats

1 idch ruj

(oer

tdih,

yeu

iay

partdtdej

tmh

hxhrgdshs,

whdkmth`

vhst

eptdej)

IhtGejs aj` Pdih` AIRA^s

WhacOdt (–= [hhfs te WhacOdt’) 1> pucc ups

2> pusm ups

7> squats

(1> reuj`s,

oer

tdih)

WhacOdt—s Mdkm Djthjsdty Krdj`hr ^P afa Gdj`y

8 pucc ups

1> pusm ups

18 squats

(2> idj. AIRA^)

Ajkdh

1>> pucc

ups

1>> pusm ups

1>> sdt ups

1>> squats

(oer tdih)



8

Oerihr XW Javy WHAC Iargus Gecburj—s IIA Ihtabecdg Rhsdstajgh

[erfeut 2> prdsejhr squats

18 gcesh„krdp pusmups

= sdjkch

chk

squats

pucc ups 1 rhp smert eo oadcurh

2> rhar hchvath` spcdt squats

12 `hgcdjh pusm ups

18 djvhrth` rews

(7„0 reuj`s, 1„2 idj. rhst bhtwhhj reuj`s, whdkmth` vhst eptdej)

Lasej Fmacdpa—s 2> idj. AIRA^

18 sdt ups

18 pusm

ups

18 squats

Iy vhrsdej eo tmh 1% [erfeut (Ihtabecdg Rhsdstajgh) 18 adr squats

18 pusm ups

1 idj. sd`h pcajf

8 puccups

18 rhvhrsh cujkhs (hagm chk)

18 cydjk

chk

mdp

radshs

(? reuj`s, ;8 shg. rhst bhtwhhj reuj`s, whdkmth` vhst eptdej)

Whaj Mysej—s Ejh Wpet Idcdtary Gdrgudt squat (7> shg.) pusm up (7> shg.) tewhc chk gurc (7> shg.) grujgm wdtm fjhh radsh (7> shg.) burphh (7> shg.)

(=

reuj`s,

1„

2

idj.

rhst

bhtwhhj

reuj`s)

Geibes

Jeth

<

Geibdjatdej

hxhrgdshs

arh

hxhrgdshs

tmat

ledj

twe

ievhihjts

tekhtmhr.



?

Oerihr XW Javy WHAC Wthw Widtm—s Iuctd„Ledjt @uibbhcc #1 gurc te evhrmha` prhss te trdghp hxthjsdej

Oerihr XW Javy WHAC Wthw Widtm—s Iuctd„Ledjt @uibbhcc #2

squat te

gurc

te

evhrmha`

prhss

te

trdghp

hxthjsdej

reiajdaj `ha`cdot te bhjt evhr rew (er vdgh vhrsa)

bhjt evhr rew te trdghp fdgfbagf

spcdt squat te cathrac radsh

squat te gaco radsh

squat te smruk

maiihr gurc te evhrmha` prhss

gurtds ^s 9 pewhr gchaj (er majk pewhr gchaj) te chot cujkh te rdkmt cujkh

te pusm prhss

rhjhka`h rew pusmup

cujkh te terse twdst

gchaj & prhss (er majk gchaj & prhss)

Wuphrshts

Jeth

<

A

suphrsht

ds

a

thgmjdquh

wmhrh

yeu

phroeri

twe

shts

eo

twe

`doohrhjt

hxhrgdshs

dj

a

rew

wdtm

je

rhst

dj

bhtwhhj.

Chh Beygh—s Odvh Bhst Wuphrshts

evhrmha` prhss + pucc up


squat + gmdj up



;


evhrmha` prhss + majkdjk chk radsh

@aj Prdjf

evhrmha` prhss

+

oagh

pucc

Idgmahc Wgmchtthr (I&O Jev. 2>17) gmdj up + whdkmth` `dp

Gcassdg suphrshts

`rak gurc (er maiihr gurc) + (cydjk er staj`djk) trdghp hxthjsdej

Gcassdg suphrshts

bhjgm prhss

+

bhjt

evhr

rew

Gcassdg suphrshts

bhjgm prhss + gmdj up

Gcassdg suphrshts

`dp + gurc

Gcassdg suphrshts

evhrmha` prhss

+

bhjt

evhr

rew

(er

vdgh

„vhrsa)

Gcassdg suphrshts

pucc up + pusm up

@r. Gcay Mykmt's Djoaieus @hct Prda`

cathrac radsh + orejt radsh + evhrmha` prhss

@hrhf êuj`stejh

shath` idcdtary

prhss

+

smruk

Documents

Selected Dumbbell Complexes, WODs, Combos, and Supersets