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Challenge yourself

In questa sezione trovate vari workout di tipo endurance basati sull'ETP (Endurance Training Protocol) di Italian BLADE e creati da TBC.


Nella sezione "TRAINING/ESERCIZI" di questo sito, puoi trovare diversi video esplicativi relativi agli esercizi indicati e in fondo a questa pagina i relativi TRAINING TERMS.

GUIDA AI WOD: QUALE LIVELLO DI DIFFICOLTÀ SCEGLIERE

BLADER

ENDURER

ENDURER

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Il livello di difficoltà BLADER è paragonabile alla categoria "RX" del CrossFit, oppure ad una categoria ELITE o PRO riferita ad altri sport. Per affrontare i WOD con questo livello di difficoltà è richiesto un alto livello di preparazione fisica e mentale.

ENDURER

ENDURER

ENDURER

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Il livello di difficoltà ENDURER è paragonabile alla categoria "SCALED" del CrossFit, oppure più attagliata alla categoria OPEN o AMATORI. È pensato per essere affrontato da un qualsiasi ENDURER che abbia voglia di confrontarsi e mettersi alla prova, anche se alla prima esperienza in materia di endurance.

#TBCFIELDTRAINING

WOD

WOD

WOD

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"HOME ASCENT"

WOD

WOD

WOD

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"OPERATION GLADIUS"

WOD

WOD

WOD

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"LETHAL CARDS"

WOD

WOD

WOD

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"ENDURANCE MURPH 1"

WOD

WOD

WOD

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"ENDURANCE MURPH 2"

WOD

WOD

WOD

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"VIRTUAL 001"

WOD

WOD

WOD

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"HAPPY B-DAY TBC"

"HOME ASCENT"

WOD

DIFFICULTY LEVEL: BLADER


FT:

1000 step ups (alternative: get ups/kneel to stand)

with backpack 5 kg loaded (alternative: 5 kg vest);

Every 25 reps completed, perform "A";

Every 50 reps completed, perform "A+B";

Every 100 reps completed, perform "A+B+C";


"A":

1' plank;


"B":

10 GTOH (kb/db/any kind of load);

10 Goblet Squat (kb/db/any kind of load);


"C":

15 burpees;


(Example: rep #25: "A", rep #50 "A+B", rep #75 "A", rep #100 "A+B+C", rep #125 "A", .... to rep #1000 "A+B+C");


DIFFICULTY LEVEL: ENDURER


FT:

500 step ups (alternative: get ups/kneel to stand)

with backpack 5 kg loaded (alternative: 5 kg vest);

Every 25 reps completed, perform "A";

Every 50 reps completed, perform "A+B";

Every 100 reps completed, perform "A+B+C";


"A":

30" plank;


"B":

8 GTOH (kb/db/any kind of load);

8 goblet squat (kb/db/any kind of load);


"C":

10 burpees;


(Example: rep #25: "A", rep #50 "A+B", rep #75 "A", rep #100 "A+B+C", rep #125 "A", .... to rep #500 "A+B+C");


ALL THE EXERCISES MUST BE PERFORMED WITH BACKPACK/VEST ON

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"OPERATION GLADIUS"

WOD

DIFFICULTY LEVEL: BLADER


ALL THE WOD MUST BE PERFORMED WITH 10 KG BACKPACK WEARING WET CLOTHES


"UNDERWATER INFILTRATION":


10x

30" ON

10" OFF

Flutter Kicks holding backpack


1' REST


10x

30" ON

10" OFF

Split Jumping Jack


2' REST


"AREA OF OPERATION APPROACHING":


FT:


1000 m Farmer Carry 20 kg load (Farmer, Unilaterally Load or Mantis Carry)

then 200 m Crawling Backpack Drag


2' REST


"GUNFIGHT":


4 RFT:


10 m Alligator Crawl

10 Backpack Bent Over Row

10 Side Lunges Alternating + Backpack Front Press

10 Backpack Front Raise (hold 2" top position)

10 Reverse Lunges Alternating + Backpack Front Press

10 Backpack Bent Over Row Push Ups

10 m Reverse Alligator Crawl


NO REST


"EXFILTRATION":


FT:


3000 m run


3' REST


"HONOR THE UNIT":


50 Bladerz push ups*


*BLADERZ PUSH UP - 1 REP: focus push up + push up (1/2+1) 


DIFFICULTY LEVEL: ENDURER


ALL THE WOD MUST BE PERFORMED WITH 5 KG BACKPACK


"UNDERWATER INFILTRATION":


8x

20" ON

10" OFF

Flutter Kicks holding backpack


1' REST


8x

20" ON

10" OFF

Split Jumping Jack


2' REST


"AREA OF OPERATION APPROACHING":


FT:


800 m Carrying 15 kg load (Farmer, Unilaterally Load or Mantis Carry)

then 150 m Crawling Backpack Drag


2' REST


"GUNFIGHT":


3 RFT:


10 m Alligator Crawl

8 Backpack Bent Over Row

8 Side Lunges Alternating + Backpack Front Press

8 Backpack Front Raise

8 Reverse Lunges Alternating + Backpack Front Press

8 Backpack Bent Over Row Push Ups

10 m Reverse Alligator Crawl


2' REST


"EXFILTRATION":


FT:


2000 m run


3' REST


"HONOR THE UNIT":


50 Burpess

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"ENDURANCE MURPH 1"

WOD

DIFFICULTY LEVEL: BLADER


THE CHALLENGE MUST BE PERFORMED WITH 10 KG BACKPACK


64 RFT:

100 m Run

2 Backpack Bent Over Row Single Arm (2 each arm)

4 Backpack Floor Press

5 Backpack Squat Cleans


DIFFICULTY LEVEL: ENDURER


THE CHALLENGE MUST BE PERFORMED WITH 10 KG BACKPACK


32 RFT:

100 m Run

2 Backpack Bent Over Row Single Arm (2 each arm)

4 Backpack Floor Press

5 Backpack Squat Cleans

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"ENDURANCE MURPH 2"

WOD

DIFFICULTY LEVEL: BLADER


THE CHALLENGE MUST BE PERFORMED WITH 15 KG BACKPACK


3200 m Run

100 Backpack Bent Over Single Arm Row Alternated

200 Backpack Floor Press

300 Backpack Squat Cleans

3200 m Run


DIFFICULTY LEVEL: ENDURER


THE CHALLENGE MUST BE PERFORMED WITH 10 KG BACKPACK


3200 m Run

100 Backpack Bent Over Single Arm Row Alternated

200 Backpack Floor Press

300 Backpack Squat Cleans

3200 m Run

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"TBC LETHAL CARDS"

WOD

DIFFICULTY LEVEL: BLADER


THE CHALLENGE MUST BE PERFORMED WITH 10 KG BACKPACK


USE A 52 PLAYING CARDS DECK TO CHOOSE CASUALLY THE SEQUENCE OF EXERCISES


SHUFFLE YOUR CARDS AND CRY!


YOU HAVE TO PERFORM THE FOLLOW EXERCISE BEFORE TO PERFORM THE EXERCISE RELATED TO CARD VALUE:


SPADES: 10 m Bear Crawl

DIAMONDS: 30" Plank

HEARTS: 30" Wall Sit

CLUBS: 10 m OH Walk with backpack


INTO:


#ACE: Backpack Thruster

#2: Backpack Russian Swing

#3: Jumping Jack

#4: Backpack Push Press

#5: Backpack Bent Over Row

#6: Backpack OH Squat

#7: Flutter Kicks holding backpack

#8: Backpack SDHP

#9: Backpack Squat Clean

#10: Backpack GTOH

#J: Push ups

#Q: Mountain Climbers

#K: Burpees


FOR:


RED VALUE: 20 REP

BLACK VALUE: 10 REP


30" REST BETWEEN CARDS


(Example: if you pick up the card: "#4 of Spades", you have to perform 10 m Bear Crawl, then 10 Push Press with backpack, then 30" rest. After that pick up casually next card .... up to the end of deck.)


DIFFICULTY LEVEL: ENDURER


THE CHALLENGE MUST BE PERFORMED WITH 10 KG BACKPACK


USE A 52 PLAYING CARDS DECK TO CHOOSE CASUALLY THE SEQUENCE OF EXERCISES


SHUFFLE YOUR CARDS AND CRY!


#ACE: Backpack Thruster

#2: Backpack Russian Swing

#3: Jumping Jack

#4: Backpack Push Press

#5: Backpack Bent Over Row

#6: Backpack OH Squat

#7: Flutter Kicks holding backpack

#8: Backpack SDHP

#9: Backpack Squat Clean

#10: Backpack GTOH

#J: Push ups

#Q: Mountain Climbers

#K: Burpees


FOR:


RED VALUE: 15 REP

BLACK VALUE: 7 REP


30" REST BETWEEN CARDS


(Example: if you pick up the card: "#4 of Spades", you have to perform 7 Push Press with backpack, then 30" rest. After that pick up casually next card .... up to the end of deck.)

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"VIRTUAL 001"

WOD

DIFFICULTY LEVEL: BLADER


ALL THE WOD MUST BE PERFORMED WITH 10 KG BACKPACK AND WITH MOUTH & NOSE PROTECTION MASK WEARED


WARM UP:


EMOM 12':


ODD MINUTES: 30 Jumping Jack

EVEN MINUTES: 5 Backpack Bent Over Row Push Ups


2' REST


MAIN:


WOD A:


AMRAP 15':


10 OH Backpack Walking Lunges

5 Backpack GTOH

5 Push Ups


2' REST


WOD B:


FT:


300 Backpack Mantis Step Ups

Each 3' perform 15 Sit Ups


2' REST


WOD C:


10 RFT:


30" Plank Backpack Drag BLIND

3 Backpack Devil Press BLIND


(BLIND: This WOD must be performed keeping eyes covered by something like scarf or bandana)


2' REST


WOD D:


9-15-21-15-9:


Backpack Russian Swing

Step Ups Burpees


3' REST


CASH OUT:


150 Flutter Kicks holding backpack


DIFFICULTY LEVEL: ENDURER


ALL THE WOD MUST BE PERFORMED WITH 5 KG BACKPACK AND WITH MOUTH & NOSE PROTECTION MASK WEARED


WARM UP:


EMOM 8':


ODD MINUTES: 30 Jumping Jack

EVEN MINUTES: 5 Backpack Bent Over Row Push Ups


2' REST


MAIN:


WOD A:


AMRAP 15':


10 Walking Lunges

5 Backpack GTOH

5 Push Ups


2' REST


WOD B:


FT:


200 Backpack Mantis Step Ups

Each 3' perform 10 Sit Ups


2' REST


WOD C:


10 RFT:


30" Plank Backpack Drag BLIND

3 Backpack Devil Press BLIND


(BLIND: This WOD must be performed keeping eyes covered by something like scarf or bandana)


2' REST


WOD D:


3-6-9-12-9-6-3:


Backpack Russian Swing

Burpees


3' REST


CASH OUT:


100 Flutter Kicks


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"HAPPY B-DAY TBC"

WOD

DIFFICULTY LEVEL: BLADER


CHOOSE KIND AND SIZE OF YOUR LOAD AND USE THE SAME FOR ALL EXERCISES (EX: 10 Kg DB, 8 Kg KB OR 12 Kg BP)


WARM UP:


19 RFT:


3 Sprawl

3 Push Ups

3 Down Ups

3 Jump Squat


2' REST


MAIN:


WOD A:


30 RFT:


10 OH Sit Ups (KB/DB/Backpack)

10 Jumping Jack

12 Snatch Single Arm Alternating (KB/DB/Backpack)


2' REST


WOD B:


1-20-1 LADDER: (1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-19-18.... to 1)


Get Ups to Step Ups


Each round perform:

3 Pull Ups (alternative: Ring/Bar/Table Row)

5 TTB (alternative: Knee To Chest/Floor Leg Raises to Over Head)


3' REST


CASH OUT:


83 Devil Press (KB/DB/Backpack)


DIFFICULTY LEVEL: ENDURER


CHOOSE KIND AND SIZE OF YOUR LOAD AND USE THE SAME FOR ALL EXERCISES (EX: 10 Kg DB, 8 Kg KB OR 12 Kg BP)


WARM UP:


19 RFT:


3 Sprawl

3 Push Ups

3 Down Ups

3 Squat


2' REST


MAIN:


WOD A:


30 RFT:


10 Sit Ups

10 Jumping Jack

12 GTOH


2' REST


WOD B:


1-20-1 LADDER: (1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-19-18.... to 1)


Step Ups


Each round perform:

3 Chin Ups

5 V Ups


3' REST


CASH OUT:


83 Burpees

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#TRAININGTERMS

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ROUND: Giro


*3RFT: Rounds For Time

(*Numero di esempio: 3 Giri da ripetere)


FT: For Time

(Solo una volta nel minor tempo)


AMRAP: As Many Rounds As Possibile

(Più giri possibili nel tempo indicato)


EMOM: Each Minute on Minute

(Entro ogni minuto dei minuti indicati)


*E3MOM: Each 3 Minutes on Minute

(*Numero di esempio: Entro ogni 3 minuti dei minuti indicati)


NFT: Not For Time

(Solo una volta ma non nel minor tempo)


WOD: Workout Of Day

(Allenamento del giorno)


STOH: Shoulder To Over Head

(Dalla spalla a sopra alla testa)


GTOH: Ground To Over Head

(Dal suolo a sopra la testa)


GTS: Ground To Shoulder

(Dal suolo alla spalla)


OH: Over Head

(Sopra la testa)


KB: Kettlebell


DB: Dumbell

(Manubrio)


BB: Barbell

(Bilanciere)


BP: Backpack

(Zaino)


REP: Repetition

(Ripetizione)


SDHP: Sumo Deadlift High Pull

(Stacco da terra a presa stretta con tirata al mento)


BW: Body Weight

(Peso corporeo)


METCON: Metabolic Conditioning

(Condizionamento metabolico)


AFAP: As Fast As Possibile

(Il più veloce possibile)


JJ: Jumping Jack


CTB o C2B: Chest To Bar

(Trazioni petto alla sbarra)


DL: Deadlift

(Stacco da terra)


SU: Single Under

(Singolo salto di corda)


DU: Double Under

(Singolo salto con doppio giro di corda)


HRPU: Hand Release Push Ups

(Push ups rilasciando le mani ad ogni rep)


HSPU: Hand Stand Push Ups

(Push ups in verticale)


TTB o T2B: Toes to Bar

(Sollevamento delle gambe fino a portare i piedi alla sbarra)