Semaine 4 - #CalmetaSummerWorkout 2025

Séance 1

Warm-up – AMRAP 9’ 

5 inchworms 

10 groiners 

5 T + 5 Y + 5 W

Renforcement musculaire

4 rounds

10 hollow rocks 

20" hollow hold 

10 straight leg sit-ups 

Rest 1min

Metcon 

Buy-in : AMRAP 3min max push-ups 

AMRAP 10min : 

30sec planche bras tendus 

20 OH lunges  

10 tuck jumps 

Cash-out : AMRAP 3min max air squats

Séance 2

Warm-up

3 rounds 

20 step-ups  

10 air squats 

30” side plank (G/D)

30” front plank

Metcon

EMOM 20’ 

Min impaire : 10 à 15 burpees 

Min paire : 15 sit-ups + 15 air squats

Renforcement musculaire

3 rounds

20-30sec HS hold

20 shoulders tap

10 Floor facing angel

1'30 rest

Séance 3

Warm up

6' amrap

10 90/90°

10 groiners

30" air squat

Renforcement musculaire

E2MOM 8’

10 squat

30’’ wall sit

10 ½ squat jump with dB

EMOM 10’

40’’ON/20’’ OFF

1. Step -ups

2. Reverse Nordic Curl

AMRAP 10’

Buy-In 100 DU/jumping jack

puis, amrap

10m panther walk

20m lunges

30m run

Séance 4

Warm-up

3 rounds 

30” jumping jacks 

10 plank twist

10 air squats

Metcon

For time

200 walking lunges

100 push ups

50 sit ups

100 air squat

50 burpees

25 a/r shuttle run (7,5m)