Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.

177-81

50 HOME WOD S
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

SAIA DO SOFA‘
E VAI TREINAR
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

EBOOK 50 HOME WODS

WOD 01
INTENSIDADE

10 ROUNDS
FOR TIME
WOD 02
15 BURPEES INTENSIDADE
15 SQUATS
15 PUSH UP 5 ROUNDS
15 LUNGES FOR TIME

50 SQUATS

WOD 03 400M RUN

INTENSIDADE

7 ROUNDS

7 PUSH UPS WOD 04

INTENSIDADE
14 SIT UPS
5 ROUNDS
21 SQUATS
10 SPRAWL

5 BURPEES

10 LUNGES
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

EBOOK 50 HOME WODS

WOD 05
INTENSIDADE

FOR TIME

200 MOUNTAIN WOD 06

CLIMBERS INTENSIDADE

10 JUMP SQUATS ANNIE

A CADA QUEBRA
50-40-3O-20-10

DOUBLE UNDER
WOD 07 SIT UP

INTENSIDADE

ACUMULAR 6’ DE
PRANCHA FRONTAL WOD 08
INTENSIDADE
12 JUMP LUNGES A
CADA QUEBRA FOR TIME

300 DOUBLE
UNDER

3-7 STRICT HSPU

A CADA QUEBRA
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

EBOOK 50 HOME WODS

WOD 09
INTENSIDADE

2X TABATA
8’ - 16 ROUNDS
WOD 10
BURPEE INTENSIDADE
AIR SQUAT
4 ROUNDS
20’’ ON E 10’’ OFF FOR TIME
ALTERNANDO BURPEE E SQUAT

600M RUN
25 BURPEES
WOD 11
INTENSIDADE

EMOM 30’

1- 15 BURPEES WOD 12
2- 30 SQUATS INTENSIDADE
3- 25 PUSH UPS
4- 60 DU EMOM 15’
5- REST
1- MAX. DU
2- MAX. PUSH UP
3- MAX. SQUAT
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

DISCIPLINA
’E A CHAVE
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

EBOOK 50 HOME WODS

WOD 13
INTENSIDADE

FOR TIME

100 SQUATS WOD 14

75 PUSH UPS INTENSIDADE
50 PISTOLS
75 PUSH UPS AMRAP 13’
100 SQUATS
200M RUN
10 S.HSPU / HSPU
10 PISTOLS
WOD 15
INTENSIDADE

DEATH BY TIME

1- 5 BURPEES WOD 16
2- 6 BURPEES INTENSIDADE
3- 7 BURPEES
. AMRAP 10’
.
. 100M RUN

25 SQUATS

25 DU
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

EBOOK 50 HOME WODS

WOD 17
INTENSIDADE

EMOM 20’

1- 10M HSW WOD 18

2- 20 JUMP LUNGES INTENSIDADE
3- 10-15 BURPEES
4- 45’’ PRANCHA FOR TIME
FRONTAL 2X

30M HSW
30 PISTOLS
WOD 19 30 BURPEES
30 TUCK UP
INTENSIDADE

5 ROUNDS
FOR TIME
WOD 20
1 KM RUN INTENSIDADE

REST 2’30’’ ENTRE ROUNDS RUN BY BSB STRONG

500M RUN TO WARM UP

2X
200M - 150M - 100M
TROTE
MEDIO
FORTE

REST 3’ ENTRE ROUNDS

Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

EBOOK 50 HOME WODS

WOD 21
INTENSIDADE

RUN BY BSB STRONG

1KM RUN TO WARM UP
REST 4’ WOD 22
2 ROUNDS
INTENSIDADE
5X 200M RAPIDO
REST 1’ 3X
400M DEVAGAR
IMEDIATAMENTE APOS O 1KM RUN
QUINTO TIRO DE 200M REST 1’
800M RUN
REST 1’
400M RUN
WOD 23 REST 1’
200M RUN
REST 4’
INTENSIDADE

THE PYRAMID BY COACH AJ

WOD 24
50 SQUATS
10 BURPEES
40 V-UPS
10 BURPEES
20 LUNGES (CADA PERNA) INTENSIDADE
10 BURPEES
20 LUNGES (CADA PERNA)
10 BURPEES 6 ROUNDS
40 V-UPS
10 BURPEES FOR TIME
50 SQUATS

15 TUCK UP

15 PUSH UPS
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

TODA ESCOLHA
REQUER UMA
’
RENUNCIA
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

EBOOK 50 HOME WODS

WOD 25
INTENSIDADE

DEATH BY
BY COACH LESSA
WOD 26
TIROS DE 10M INTENSIDADE
1- 3 TIROS
2- 4 TIROS BY COACH LESSA
3- 5 TIROS EMOM 16’
...
1- 50 DU
2- 15 SWING OBJETO

WOD 27
(MOCHILA, SACOLA, CRIANÇA)

3- 20 REMADORES
4- REST
INTENSIDADE

BY COACH LESSA
3 ROUNDS
WOD 28
25 PUSH UPS INTENSIDADE
30 ALT. V-UPS
50 AIR SQUATS EMOM 12’

15 SQUATS
+ 8 PUSH UPS
A CADA MINUTO
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

EBOOK 50 HOME WODS

WOD 29
INTENSIDADE

5 ROUNDS
FOR TIME
WOD 30
DENTRO DE 3’ INTENSIDADE
40 SQUATS
30 LUNGES 5 ROUNDS
MAX. BURPEES FOR TIME
REST 3’

DENTRO DE 3’
15 BURPEES
WOD 31 30 LUNGES
MAX. SQUAT
INTENSIDADE REST 3’

5 ROUNDS

60 DU WOD 32
50 AIR SQUAT INTENSIDADE
40 WALKING LUNGE
30 JUMP LUNGE FOR TIME
20 JUMP SQUAT
10 PISTOL 100 DU
80 AIR SQUATS
60 SIT UPS
40 PUSH UPS
20 BURPEES
100 DU
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

EBOOK 50 HOME WODS

WOD 33
INTENSIDADE

FOR TIME

400M RUN WOD 34

50 MOUNTAIN CLIMB INTENSIDADE
200M RUN
50 BURPEES 10 ROUNDS
200M RUN 1’ ON 1’ OFF
PUSH UP
50 MOUNTAIN CLIMB SQUAT
400M RUN JUMP LUNGE
HSPU/HS HOLD
BURPEE
JUMP SQUAT

WOD 35 REVERSE LUNGE

HAND STAND WALK
MOUNTAIN CLIMB
INTENSIDADE PISTOL/GLOBET SQUAT

FOR TIME

40 GLOBET SQUAT WOD 36

40 BURPEE OVER INTENSIDADE
OBJETO
30 GLOBET SQUAT AMRAP 9’
30 BURPEE OVER
OBJETO 3,6,9,12,15...

PLANK SHOULDER TAP

TUCK JUMP
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

O CRESCIMENTO
ACONTECE FORA
DA ZONA DE
CONFORTO
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

EBOOK 50 HOME WODS

WOD 37
INTENSIDADE

AMRAP 30’

800M RUN WOD 38

30 BURPEES INTENSIDADE
20 SQUATS
AMRAP 5’
10 HSPU/PUSH UP
1-2-3-4...
SPRAWL
BURPEE
REST 1’
AMRAP 5’

WOD 39 1-2-3-4...
LUNGE
INTENSIDADE SQUAT

4 ROUNDS

15 BOX DIP WOD 40

(CADEIRA, BANCO, ETC)
INTENSIDADE

30’’ HAND STAND CORE

HOLD 4 ROUNDS

20’’ HOLLOW ROCK

20’’ HOLLOW HOLD
20’’ PRANCHA
REST 20’’
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

EBOOK 50 HOME WODS

WOD 41
INTENSIDADE

CORE
5 ROUNDS
WOD 42
10 V-UPS INTENSIDADE
10 ABS BYCICLE
10 TUCK UP CORE
REST 30’’ 5 ROUNDS

20 SIDE OBLIQUE
CRUNCH (CADA LADO)
WOD 43 20 ABS CRUNCH
INTENSIDADE

CORE
5 ROUNDS
WOD 44
30’’ SIDE PLANK INTENSIDADE
CADA LADO
20 V-UP AMRAP 16’
UNILATERAL

16 JUMPING SQUATS
6 BURPEES
16 JUMPING LUNGES
6 BURPEES
16 MOUNTAIN CLIMB
6 BURPEES
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

EBOOK 50 HOME WODS

WOD 45
INTENSIDADE

BY NOAH OHLSEN
AMRAP 15’
WOD 46
15 JUMP SQUATS INTENSIDADE
15 PUSH UPS
15 SIT UPS BY JOVI
EMOM 12’

1- 9 PUSH UPS
2- 12 SQUATS
WOD 47 3- 15 SIT UPS

INTENSIDADE

BY JOVI
3 ROUNDS
FOR TIME WOD 48
INTENSIDADE
21 DU
15 BURPEES BY VITOR CAETANO
EMOM 12’
9 HSPU
1- 12 BURPEES
2- 9,12,15 HSPU
(ADAPTE AS REPS E
QUANTIDADE COMO
QUISER)
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

EBOOK 50 HOME WODS

WOD 49
INTENSIDADE

4 ROUNDS
FOR TIME
WOD 50
30’’ WALL SIT INTENSIDADE
30’’ SQUAT
30’’ WALL SIT FOR TIME
REST 1’30’’

3KM RUN
200 SQUATS
100 PUSH UPS
50 BURPEES
Licensed to Caio Vinícius Campos Lopes Santos - cvcls2002@gmail.com - 191.315.177-81

RESPONSÁVEL TÉCNICO: HENRIQUE PAULO DA SILVA NETO. CREF: 020001G/RJ