Programación BIGG

Midline

Upper Body

Lower Body

Sport

Bodybuilding

Full Body

BIGGinners

HIIT

Cardio

Strength

FBA

Complete 10 to 1 in 7'
- Sprawl Jumps In and Out
- Reverse Crunches
- V-Sit Ups

Amrap - 7'
5 DKB Gumbo Biceps Curls
10 DKB Skier Swing
15'' DKB Front Rack March

Amrap - 7' : Banded
20 Banded Air Squats
10 Banded Pulse Squats
30 Banded Jumping Squats
10 Banded Pulse Squats
20 Banded Lunges

Complete 3/4 Rounds in 7' : Stabilizers Power
5/5 DKB Farmer Lunges (Pesado)
3/3 Box Step Up
3/3 Jumping Lunges (Altura)

Amrap - 7' : Functional Hypertrophy
5 Pulse Lunges (Der)
5 Single-Leg Squat to Box (Der)
5 Pulse Lunges (Izq)
5 Single-Leg Squat to Box (Izq)
10-15 Banded Side Steps (Por lado)
Descanso 30''/45'' entre ronda

Complete in 7' : Bodyweight
3-6-9-12-15 Reverse Crunches
8 Overhead Bumper Sit Ups
8 Reverse Plank March
8 Air Squat

Complete 2 Rounds in 7'
30'' Banded DKB Overhead Mixed March
4/4 DKB Box Step Up
4 DKB Shoulder Press
4 Air Squat
Descanso lo necesario

40'' ON/20'' OFF x 7' : No Impact
'1: KB Deadlift
'2: KB Swing
'3: Goblet Thrusters
*Último minuto:
- Air Squat

40'' ON/20'' OFF x 7' : Extreme HIIT
'1: Machine
'2: Wall Ball
'3: MB Devil Press
'4: Lateral Burpee over the MB

Complete 3/4 Rounds in 7'
6 Tempo Barbell Supine Grip Rows (Down)
10 Banded Pull Down
6/6 DDB Alt. Biceps Curls
4 Barbell Rollout
Descanso 20''

Amrap - 7' : Unilateral
6/6 Quadruped SDB Row
5/5 Quadruped KB Drag
4/4 SKB Push Ups
15 V-Sit Ups

Complete 6 Rounds in 12'
10 DKB Overhead Reverse Lunges
10/10 Grasshoppers
10 Zombie Sit Ups
10/10 Plank Skier Hops

Complete 6/7 Rounds in 12' : Bodyweight
5 Knees To Elbow
7 Box Dips
5 Decline Push Ups
7/7 Decline Shoulder Taps

40'' ON/20'' OFF x 12' : Burpee HIIT
- Burpee To Lateral Skipping
- Sprawlees
- Burpee Tuck Jumps
- Reverse Lunges + Burpee

Every 2' x 12' : Shoulder Power
5 Tempo Barbell Shoulder Press (Down) (Pesado)
3 Pike Push Ups
3 Plyo Push Ups

Complete in 12'
00:00-08:00 21-15-9:
- Tempo Barbell Bench Press (Down) (Liviano)
- DKB Biceps Curl
08:00-12:00 15-12-9:
- Barbell Z-Press
- Ring Row

Complete in 12' : One Way
12 Sprawl
12 Ring Row
24 Alt. V-Sit Ups
24 DDB Front Flys
12 Burpee
12 Ring Row
24 MB Russian Twist
24 Lateral Flys
12 Sprawl
12 Ring Row
36 Touchdowns
36 DDB Reverse Flys

30'' ON/30'' OFF x 12'
'1: Bike Sit Up
'2: MB Push Press
'3: MB Prisoner Squats
'4: Crunches
'5: MB Ground To Overhead + Throw
'6: Medball Twist Lunges

30'' ON/30'' OFF x 12' : Intro
'1: MB Front Squats
'2: MB Push Press
'3: MB Russian Twist
'4: MB Toe Taps

40'' ON/20'' OFF x 12' : Traditional HIIT
'1: Machine
'2: KB Swing
'3: SKB Gunslinger *
'4: Crossed-Leg Touchdowns*Un lado por vuelta

Every 2' x 12' : Lower Body
A: 6-8 Barbell Back Squat (Peso moderado)
B: 8/8 Goblet Lateral Box Step Up +
12/12 Banded Monster Walk

3' ON/1' OFF x 12' : OG
A: 40 Wall Ball +
Max Strict Pull Ups
B: 40 Wall Ball +
Max Handstand Push Ups
C: 40 Wall Ball +
Max Burpees to Target

Amrap - 12'
40'' DKB Farmer March
6/6 Squat Hold Halo
10 Toe Taps
8 Reverse Snow Angels

Every Minute x 12'
'1: 4/4 SKB Bent Over Row +
4/4 SKB Hang Clean
'2: 4 SKB High Pull (Der) +
2/2 SKB Hang Snatch +
4 SKB High Pull (Izq)

Complete 3 Rounds for Quality in 12'
8-10 Barbell Front Squat
30'' Banded Toe Squat Abductions
8/8 SKB Single-Leg Squat to Box
40'' Duck Walk
8/8 Lying Lateral Leg Raises
Descanso 40''

Every 2' x 12' : Extreme Natural Movement
4/4 Side Kick Through
4/4 Loaded Beast to Kick Through
4 Beast to Jumping Squat
4 Loaded Beast To Box Jump
4 Burpee Box Jump

Complete 3/4 Sets in 12'
12-15 KB Sumo Deadlift
9 KB Deadlift
9/9 Banded Side Steps
6 Banded Air Squats
6 Banded Pulse Squats
Descanso 30''/45'' entre set

Every 90'' x 12' : Everyday Hero
'1: 6 Barbell Deadlift +
9 Air Squat +
6 Barbell Shoulder Press
'2: 6 Alt. V-Sit Ups +
9 Hip Thrusts +
12 Bike Sit Up

Complete 10 to 1 in 12'
- Platform Skipping In & Out
- Reverse Flys
- Platform Touchdowns
- Reverse Snow Angels

40'' ON/20'' OFF x 12' : Traditional KB
'1: KB Single Arm Lunge
'2: V-Sit Ups
'3: SKB Thruster
'4: Heel Touches
'5: SKB Sumo Deadlift High Pull
'6: Touchdowns

Every Minute x 12' : Intro
'1: 30'' Machine
'2: 20 Shoulder Taps
'3: 30'' Machine
'4: 20 Banded Side Steps
'5: 10 Squats In & Out
'6: 20 Heel Touches

Every 2' x 12' : Upper Body
A: 6-8 Weighted Strict Pull Ups (Peso moderado o sin peso)
B: 6/6 Alt. DDB Biceps Curls +
4/4 Single-Arm Ring Row +
5/5 Quadruped KB Drag

Complete 10 to 1 in 12' : KB Metcon
- SDB Clean
- SDB Single-Arm Thruster
- Burpees

Amrap for Quallity - 7'
15/15 Bike Sit Up
10/10 Side Jack Knives
5/5 Leg Circles
30'' Shoulder Taps

Amrap - 7' : Intro
5/5 Plank Get Up + Long Reach
15'' Tall Plank Step In and Out
15'' Plank Jack
Descanso 20''

Complete 3 Rounds in 7' : Lower + Midline
20'' Flutter Kicks
20'' Scissor Kicks
20'' Alt. V-Sit Up
30'' Plank Skier Hops

Every Minute x 7' : Accessory Power
'1: 15'' SKB Bent Over Face Pull +
15'' Banded Pull Apart
'2: 15'' SKB High Pull +
15'' Banded High Pull
*Ultimo minuto:
20'' Banded Shoulder Press

Amrap - 7' : Pump It
8/8 SKB Single-Arm Floor Press
10/10 SKB Bent Over Row
20'' DKB Crucifix Hold
Descanso 30''/45'' entre ronda

Every Minute x 7' : Finisher
7 Barbell Front Squat
2 Strict Pull Ups

Amrap - 7'
30'' SKB Farmer Carry (Izq)
30'' SKB Farmer Carry (Der)
6 KB Hip Thrusts
4 Plank Get Up
Descanso 30''

40'' ON/20'' OFF x 7' : Unilateral Sport
00:00-03:00 40'' ON/20'' OFF:
'1: 20''/20'' Lateral Box Step Up
'2: Heidens
'3: Alt. Single-Leg Squat to Box
03:00-07:00 40'' ON/20'' OFF:
'1: Alt. Single-Leg Deadlift
'2: Alt. Single-Leg Broad Jump

Complete in 7' : Finisher
00:00-02:00 Every Minute:
'1: 40'' Machine
'2: 40'' Machine
02:00-07:00 Complete 2 Rounds:
20 Lunges
15 Jumping Squats
10 Double-Thrust Sprawls

Complete 3/4 Rounds in 7'
6/6 Tempo DKB Bulgarian Squats (Down)
5/5 Narrow Squat + Lateral Lunges
11 DKB Calf Raises
4/4 DKB Dead Bug
Descanso 20''

Complete in 7' : Finisher
10 Burpees
20 Lunges
30 Box Jumps
40 Air Squat
50 Jumping Lunges
Intensidad: 9