Why work strength?
Before explaining the 5 Wods of Cross Training to work muscle strength, we would like to explain why we should train muscle strength and what advantages they derive from it. These are some of the most important reasons to train to work muscle strength:- Strength exercises They help increase our bone density, which means that it improves joint mobility, reduces the risk of osteoporosis and decreases the possibility of suffering any type of fracture.
- In addition to the prevention of bone fractures, it also helps us Reduce the possibility of muscle injuries.
- It helps us improve and Correct our body posture When developing the muscles.
- Strength training also has a "anti-agging" effect, since we maintain active muscle mass and avoid loss of lean fat.
- With strength training We increase calories spending, since we raise basal metabolism, burning more calories even while being at rest.
- Another of the great benefits of training to gain strength, is that when developing the muscles, the internal organs remain in position, improving digestion, breathing, cardiovascular health or intestinal transit, among others.
- Strength training have a positive impact on women, since Reduces premenstrual symptoms.
- We improve our physical appearance, mood and sleep quality.
5 wods to work the force
These are the 5 wods that we propose from PICSIL to work the muscle strength:✅ Chelsea Wod - 30 ’
This is one of the Wods that will best help you train muscle strength. It is an EMOM, that is, a type of high intensity training in which we must work for intervals of one minute, performing the repetitions of each exercise and resting the rest of the minute. The Wod Chelsea consists of the following: In 30 minutes or less you must perform the following exercises:- Pull -ups or dominated - 5 repetitions
- Push -ups or flexions - 10 repetitions
- Air Squats - 15 repetitions
✅ King Kong Wod
It is one of the most complex Wods, requires a level of higher technique and muscle strength. Therefore, we recommend that the most advanced athletes practice it, because even doing it with official weights is a challenge. The Wod King Kong consists of performing 3 rounds for time:- Dead weight (205 kg / 145 kg for boys and girls respectively) - 1 repetition
- Muscle-ups In rings - 2 repetitions
- Squat Clean (115 kg / 80 kg for boys and girls respectively) - 3 repetitions
- Handstand Pushups - 4 repetitions
✅ AMRAP 21 ’
The objective of this AMRAP, which consists of another type of training which we explain in this Post, It is to perform in 21 minutes as many rounds as you can of the 3 exercises that make up this WOD. One of the great advantages of this WOD is that in addition to gaining muscle strength, you will lose localized fat. 3 or more rounds per time (21 minutes):- Double Unders
- Kettlebell Swings
- Push ups or flexions
✅ Wod Amanda 21 ’
Do not be fooled by the simplicity of this exercise, since Wod Amanda is a high intensity training that will help you train muscle strength. You will work the muscles at the top of the body such as the back, pectorals and arms. It consists of performing 21 repetitions per time (21 minutes):- Muscles Ups
- Squat Snatches (65/45 kg)
✅ Wod Zeus
We have left it for the end, but this Wod will make you work a lot of your muscle strength and it will work with him several muscle groups of your body. It consists mainly of performing many repetitions with little weight of several exercises, it should be noted that it is mandatory to rest 2 minutes between round and round to take air. 3 rounds for time:- Wall Balls (9 kg) - 30 repetitions
- Sumo Deadlift High -Pull (34 kg) - 30 repetitions
- Box Jumps (51 cm) - 30 repetitions
- Push pressure (34 kg) - 30 repetitions
- Remo calories - 30 repetitions
- Push ups - 30 repetitions
- Back Squats (body weight) - 10 repetitions
