Ricardinho Workouts

Velkommen til vores workout struktur som er udviklet i samarbejde med Styrketræning til Kampsport.
vi hylder her en af vores BJJ helte Ricardo Alcantara Vieira aka. Ricardinho.
Der vil være fokus på mobilitet, stabilitet samt udholdenhed og styrke…
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Generelt om workout strukturen

Workouten tager 40:50 minutter uden opvarmning.
Workouten er delt i 3 blokke delt af en 4 minutters pause hvor du kan logge Reps/Load samt gøre dig klar til den næste blok.
Som det er med alle vores andre workout strukturer vil der en del øvelser som gå igen fra workout til workout.
Skriv endelig til os hvis du har nogle spørgsmål.
God træning.

Block#B do 4 rounds of max reps

40sec Exercise 1
20sec Rest
40sec Exercise 2
20sec Rest

Rest 4 min between blocks, log reps and load prep for the upcoming exercises

Block#C do 3 rounds of max reps

30sec Exercise 3
30sec Exercise 4
30sec Exercise 3
30sec Exercise 4
60sec Exercise 5
30sec Rest

Rest 4 min between blocks, log reps and load prep for the upcoming exercises

Block#D do 2 rounds of max reps

90sec Exercise 6
90sec Exercise 7
90sec Exercise 8
45sec Rest

END OF WORKOUT LOG REPS AND LOAD.

Ricardinho#1

Ricardinho#1 https://www.hiitclock.com/timer?id=FsX0gqO6ict2uL1AY31m&userId=pEJOUKuJweeGthNcMxZhvQsKB2j1 — Block#1 do 4 rounds of max reps — 40sec bw-shrimp 20sec rest 40sec kb1-fig-8 20sec rest — Rest 4 min between blocks,

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Ricardinho#2

Ricardinho#2https://www.hiitclock.com/timer?id=FsX0gqO6ict2uL1AY31m&userId=pEJOUKuJweeGthNcMxZhvQsKB2j1 — Block#B do 4 rounds of max reps—40sec bw-shrimp20sec rest 40sec kb1-fig8-catch20sec rest —Rest 4 min between blocks, log reps and load prep for

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Ricardinho#3

Ricardinho#3 https://www.hiitclock.com/timer?id=FsX0gqO6ict2uL1AY31m&userId=pEJOUKuJweeGthNcMxZhvQsKB2j1 — Block#1 do 4 rounds of max reps — 40sec bw-shrimp 20sec rest 40sec kb1-fig8-catch-squat 20sec rest — Rest 4 min between blocks, log

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Ricardinho#4

Ricardinho#4https://www.hiitclock.com/timer?id=FsX0gqO6ict2uL1AY31m&userId=pEJOUKuJweeGthNcMxZhvQsKB2j1 — Block#B do 4 rounds of max reps — 40sec bw-shrimp 20sec rest 40sec kb1-fig8-reversed 20sec rest — Rest 4 min between blocks, log

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