{"id":114294,"date":"2025-11-24T05:00:00","date_gmt":"2025-11-24T04:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=114294"},"modified":"2025-11-17T12:43:42","modified_gmt":"2025-11-17T11:43:42","slug":"entrainement-amrap-barbell-de-15-minutes","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-amrap-barbell-de-15-minutes\/","title":{"rendered":"Entra\u00eenement de la semaine : Entra\u00eenement AMRAP barbell de 15 minutes"},"content":{"rendered":"\n<p><strong>TOUS LES NIVEAUX <\/strong>\/<strong> entra\u00eenement <\/strong>AMRAP barbell \/ 15 minutes<\/p>\n\n\n\n<p><strong>Equipement <\/strong>: Barre<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ce mois-ci, tu as eu droit \u00e0 un EMOM avec halt\u00e8res. Cette fois, place \u00e0 la barre\u2026 avec un petit twist. <strong>Fini le rythme minut\u00e9 de l\u2019EMOM : on passe en mode AMRAP, avec donc autant de r\u00e9p\u00e9titions que possibles<\/strong>. C\u2019est toujours du HIIT, c\u2019est toujours intense, mais sans pause int\u00e9gr\u00e9e.<\/p>\n\n\n\n<p>Cet entra\u00eenement AMRAP barbell va \u00e0 l\u2019essentiel : <strong>3 exercices<\/strong>, \u00e0 encha\u00eener <strong>sans repos<\/strong>, chacun <strong>avec un nombre de r\u00e9p\u00e9titions diff\u00e9rent<\/strong>. Ta mission ? Faire un max de tours en 15 minutes.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Barbell deadlift \u2013 10x<\/li>\n\n\n\n<li>Barbell bent-over row \u2013 8x<\/li>\n\n\n\n<li>Barbell push press \u2013 6x<\/li>\n<\/ol>\n\n\n\n<p><strong>Attrape ta barre, et c\u2019est parti !<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_fr.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105050\"\/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">mise en place de l\u2019entrainement<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 exercices<\/li>\n\n\n\n<li>Nombre de r\u00e9p\u00e9titions diff\u00e9rent pour chaque exercice<\/li>\n\n\n\n<li>Pas de repos entre les tours<\/li>\n\n\n\n<li>AMRAP (autant de tours que possible)<\/li>\n\n\n\n<li>15 minutes<\/li>\n\n\n\n<li>Equipement : Barre<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">liste des exercices de l\u2019entrainement<\/h2>\n\n\n\n<p><strong>Autant de tours que possible<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; BARBELL DEADLIFT<\/h3>\n\n\n\n<p><strong>10 r<\/strong><strong>\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place-toi derri\u00e8re la barre, les pieds \u00e9cart\u00e9s \u00e0 la largeur des hanches. Tes pieds doivent \u00eatre proches de la barre.<\/li>\n\n\n\n<li>Plie l\u00e9g\u00e8rement les genoux, pousse les hanches vers l\u2019arri\u00e8re pour te pencher et attraper la barre, en gardant le dos droit.<\/li>\n\n\n\n<li>Une fois que tu tiens la barre, garde le dos droit, engage la sangle abdominale et pousse les hanches vers l\u2019avant pour revenir en position debout.<\/li>\n\n\n\n<li>Maintiens les \u00e9paules et la sangle abdominale bien stables tout au long du mouvement.<\/li>\n\n\n\n<li>Une fois que tu es en extension compl\u00e8te des hanches, garde tout ton corps engag\u00e9, plie l\u00e9g\u00e8rement les genoux et inverse le mouvement pour reposer la barre (soit au sol, soit en position basse suspendue).<\/li>\n\n\n\n<li>R\u00e9p\u00e8te.\u00a0<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/xxWNMSVKWcU?si=lP4WhrOoZALOktbM\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; BARBELL BENT-OVER ROW<\/h3>\n\n\n\n<p><strong>8 r<\/strong><strong>\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mets-toi debout, les pieds \u00e0 largeur d\u2019\u00e9paules, et saisis la barre un peu plus large que les \u00e9paules.<\/li>\n\n\n\n<li>Plie l\u00e9g\u00e8rement les genoux et penche-toi depuis les hanches, en gardant le dos plat et la poitrine relev\u00e9e.<\/li>\n\n\n\n<li>Ram\u00e8ne la barre vers le bas de ta poitrine ou le haut de ton ventre, en resserrant bien les omoplates.<\/li>\n\n\n\n<li>Redescends la barre de fa\u00e7on contr\u00f4l\u00e9e \u00e0 la position de d\u00e9part et recommence.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/oP9IQHD2cwA?si=sO9hfS8cZLlwk8PH\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; BARBELL PUSH PRESS<\/h3>\n\n\n\n<p><strong>6 r\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Debout, les pieds \u00e0 largeur d\u2019\u00e9paules, attrape la barre.<\/li>\n\n\n\n<li>Pose-la sur l\u2019avant de tes \u00e9paules.<\/li>\n\n\n\n<li>Descends l\u00e9g\u00e8rement en squat.<\/li>\n\n\n\n<li>Pousse fort \u00e0 partir des talons tout en envoyant la barre au-dessus de ta t\u00eate, les bras bien tendus.<\/li>\n\n\n\n<li>Redescends la barre jusqu\u2019\u00e0 la poitrine.<\/li>\n\n\n\n<li>R\u00e9p\u00e8te.\u00a0<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/3NJ_btX-4IQ?si=hinb-xkY_MQhw0QI\" \n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Envie de nouveaux d\u00e9fis apr\u00e8s cet entra\u00eenement AMRAP barbell ? D\u00e9couvre-les ici :<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-pour-le-dos-de-30-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force pour le dos de 30 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-emom-avec-halteres-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement EMOM avec halt\u00e8res de 20 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-cardio-de-15-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement cardio de 15 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-full-body-halloween-de-25-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement Full-Body Halloween de 25 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force Ladder Challenge de 15 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force AMRAP de 24 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force cha\u00eene ant\u00e9rieure de 15 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du moyen fessier de 25 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force m\u00e9tabolique de 12 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force des dorsaux de 20 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement des pectoraux et triceps de 30 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du bas du corps de 25 minutes<\/a>\u00a0\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/fr\/abonnements\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr.png\" alt=\"evo ch standard sales campaign blog fr\" class=\"wp-image-114618\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>TOUS LES NIVEAUX \/ entra\u00eenement AMRAP barbell \/ 15 minutes Equipement : Barre Ce mois-ci, tu as eu droit 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