Motor-Humano

  • Build different routines with 4 exercises

    With 4 different exercises and the same volume of 20 repetitions, we did 2 micro-workouts. Workout One 5 burpees 5 squats 5 pushups 5 situps Workout Two 5 rounds of: 1 burpees + 1 squat + 1 pushup + 1 situp First workout more local feelings and the second one the focus is on the…

    Paulo Sena

  • Desafio do dia – Remo 1+1

    Remo 11 x 1′ a remar 1′ a descansar Tempo Total de Treino 21′

    Paulo Sena

  • Desafio do dia

    Em 45′  50 strict chest to bar 

    Paulo Sena

  • Desafio do dia – Boxing Day

    5 circuitos em 21’18” de: Agachamento com peso acima da cabeça 10x50kg 20 burpees

    Paulo Sena

  • 13.43 – MANDELA

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  • CHALLENGE DAY – Adapted from Workout From Hell de Chris Spealer

    20 sets of: 5 burpees 5 clean + squat + press with 16kg dumbells Total of 100 burpees + 100 clean squat press Workout time: 37’10” The workout was an adaptation from Workout From Hell

    Paulo Sena

  • Desafio do dia – MURPH

    1h07m13s 1600m de corrida 100 elevações 200 flexões de braços 300 agachamentos 1600m de corrida As elevações, flexões e agachamentos foram feitas de forma alternada.

    Paulo Sena

  • My first MURPH

    In 1h 24m 03s, I did crossfit workout named Murph: 1600m run 100 ring chin-ups 200 pushups 300 squats 1600m run I did running first, then all chinups, all pushups and all the squats before I ran again. It’s also possible to mix pushups with squats and chinups. The original workout is done without rings.

    Paulo Sena

  • Desafio do Dia

    Em 6’29”: 500m de remo 40 agachamentos 30 abdominais 20 flexões de braços 10 elevações

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  • My first Barbara

    Today, I did my first Barbara in 45’15”. That’s 5 rounds of: 20 chinups (should be pullups, but I did it with supinated hands) 30 pushups 40 situps 50 squats That’s a total of 700 repetitions: 100 chinups, 150 pushups, 200 situps and 250 squats. I know it wasn’t very intense because workout time was…

    Paulo Sena