{"id":1828,"date":"2025-08-18T07:01:20","date_gmt":"2025-08-18T07:01:20","guid":{"rendered":"https:\/\/watchfit.tech\/wod-18-august-2025\/"},"modified":"2025-08-18T07:01:21","modified_gmt":"2025-08-18T07:01:21","slug":"wod-18-august-2025","status":"publish","type":"post","link":"https:\/\/blog.watchfit.tech\/it\/2025\/wod\/wod-18-august-2025\/","title":{"rendered":"WOD 18 August 2025"},"content":{"rendered":"

\ud83d\udd25 “Time Bomb”<\/strong> \ud83d\udd25 <\/h1>\n

Formato: EMOM<\/strong> (Every Minute On the Minute)<\/em> <\/h3>\n

Durata: 20 Minuti Totali \u2013 5 Blocchi da 4 Minuti<\/strong> <\/h3>\n

—<\/p>\n

\ud83c\udfaf Obiettivo: <\/h2>\n

Allenamento a tempo controllato (Time Under Tension) per sviluppare resistenza muscolare, controllo motorio e capacit\u00e0 cardiovascolare.<\/p>\n

—<\/p>\n

\ud83e\uddf1 Struttura dell\u2019Allenamento<\/strong><\/h2>\n

\u23f1 Ogni Minuto per 4 Minuti (x5 Blocchi):<\/strong><\/h3>\n

Completa l\u2019esercizio indicato per 40 secondi di lavoro<\/strong> + 20 secondi di recupero<\/strong> prima di passare al minuto successivo.<\/p>\n

—<\/p>\n

\ud83d\udd01 Blocchi EMOM (5 in totale):<\/strong><\/h2>\n

\ud83d\udfe6 Blocco 1 \u2013 Core & Stability<\/strong><\/h3>\n
    \n
  1. Plank to Shoulder Tap<\/strong> \u2013 40 sec <\/li>\n
  2. V-Up Hold (isometrico)<\/strong> \u2013 40 sec <\/li>\n
  3. Side Plank Reach Through (sx)<\/strong> \u2013 40 sec <\/li>\n
  4. Side Plank Reach Through (dx)<\/strong> \u2013 40 sec <\/li>\n<\/ol>\n

    \ud83d\udd34 Blocco 2 \u2013 Lower Body Control<\/strong><\/h3>\n
      \n
    1. Tempo Air Squat (4-2-1)<\/strong> \ud83e\uddb5 \u2013 40 sec <\/li>\n
    2. Wall Sit (isometrico)<\/strong> \u2013 40 sec <\/li>\n
    3. Alternating Reverse Lunge Hold (2 sec in fondo)<\/strong> \u2013 40 sec <\/li>\n
    4. Glute Bridge March<\/strong> \u2013 40 sec <\/li>\n<\/ol>\n

      \ud83d\udfe2 Blocco 3 \u2013 Upper Body Focus<\/strong><\/h3>\n
        \n
      1. Tempo Push-Up (3-1-1)<\/strong> \ud83d\udcaa \u2013 40 sec <\/li>\n
      2. Shoulder Tap Hold (plank con mani alternate)<\/strong> \u2013 40 sec <\/li>\n
      3. Incline Push-Up Hold (mani su rialzo)<\/strong> \u2013 40 sec <\/li>\n
      4. Superman Hold (isometrico)<\/strong> \u2013 40 sec <\/li>\n<\/ol>\n

        \ud83d\udfe0 Blocco 4 \u2013 Conditioning & Core<\/strong><\/h3>\n
          \n
        1. High Knees in Place<\/strong> \u2013 40 sec <\/li>\n
        2. Mountain Climbers (controllati)<\/strong> \u2013 40 sec <\/li>\n
        3. Hollow Body Hold<\/strong> \u2013 40 sec <\/li>\n
        4. Jumping Jacks (controllati)<\/strong> \u2013 40 sec <\/li>\n<\/ol>\n

          \ud83d\udfe3 Blocco 5 \u2013 Full Body Burnout<\/strong><\/h3>\n
            \n
          1. Burpee Slow Motion (controllato)<\/strong> \u2013 40 sec <\/li>\n
          2. Squat to Calf Raise Hold (3 sec su punte)<\/strong> \u2013 40 sec <\/li>\n
          3. Push-Up to Plank Hold<\/strong> \u2013 40 sec <\/li>\n
          4. Wall Sit Pulse (piccoli rimbalzi in basso)<\/strong> \u2013 40 sec <\/li>\n<\/ol>\n

            —<\/p>\n

            \ud83d\udd25 Livello di difficolt\u00e0:<\/strong> <\/h2>\n

            Intermedio \u2013 Avanzato<\/strong>
            \n(Versione scalata disponibile sotto)<\/em><\/p>\n

            —<\/p>\n

            \ud83d\udcaa Muscoli target:<\/strong><\/h2>\n