{"id":115667,"date":"2026-05-11T05:00:00","date_gmt":"2026-05-11T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=115667"},"modified":"2026-05-14T23:22:16","modified_gmt":"2026-05-14T21:22:16","slug":"entrainement-metabolique-de-force-300-repetitions","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-metabolique-de-force-300-repetitions\/","title":{"rendered":"Entra\u00eenemen de la semaine : entra\u00eenement m\u00e9tabolique de force 300 r\u00e9p\u00e9titions"},"content":{"rendered":"\n<p><strong>TOUS LES NIVEAUX <\/strong>\/ Entra\u00eenement m\u00e9tabolique de force 300 r\u00e9p\u00e9titions \/ 22 minutes<\/p>\n\n\n\n<p><strong>Equipement <\/strong>: Halt\u00e8res<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>&#8220;This is Sparta!&#8221;<\/strong> Everyone remembers this iconic line from <em>300<\/em>, the epic historical drama portraying 300 fearless warriors marching into battle against an army many times their size. Today&#8217;s battle looks a little different.<\/p>\n\n\n\n<p>Welcome to the <strong>300-reps metabolic strength workout<\/strong>. It features just <strong>3 exercises<\/strong>, each with a <strong>different number of reps<\/strong>, repeated across <strong>10 demanding rounds<\/strong>. Your mission? <strong>Hit 300 total reps before the 22-minute mark.<\/strong><\/p>\n\n\n\n<p><strong>\u00ab Spartiates \u00bb<\/strong>\u2026 Tout le monde se souvient de cette r\u00e9plique culte du film 300, ce drame historique \u00e9pique mettant en sc\u00e8ne 300 guerriers intr\u00e9pides affrontant une arm\u00e9e bien plus nombreuse. Aujourd\u2019hui, le combat prend une toute autre forme.<\/p>\n\n\n\n<p>Bienvenue dans cet entra\u00eenement m\u00e9tabolique de force en 300 r\u00e9p\u00e9titions. Il se compose de seulement <strong>3 exercices<\/strong>, chacun avec un <strong>nombre de r\u00e9p\u00e9titions diff\u00e9rent<\/strong>, \u00e0 r\u00e9p\u00e9ter sur <strong>10 tours intenses<\/strong>. Ta mission ? <strong>Atteindre un total de 300 r\u00e9p\u00e9titions avant la limite des 22 minutes.<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell push press x5<\/li>\n\n\n\n<li>Dumbbell bent over row x10<\/li>\n\n\n\n<li>Dumbbell squat x15<\/li>\n<\/ol>\n\n\n\n<p><strong>Pr\u00eat(e) pour les 300 ?<\/strong>i<\/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\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 exercices<\/li>\n\n\n\n<li>R\u00e9p\u00e9titions diff\u00e9rentes<\/li>\n\n\n\n<li>10 tours<\/li>\n\n\n\n<li>Peu ou pas de repos<\/li>\n\n\n\n<li>\u00c9quipement : halt\u00e8res<\/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>10 rounds<\/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; Dumbbell push press<\/h3>\n\n\n\n<p><strong>5 r\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tiens-toi debout, pieds \u00e9cart\u00e9s \u00e0 largeur d\u2019\u00e9paules, avec un halt\u00e8re dans chaque main au niveau des \u00e9paules.<\/li>\n\n\n\n<li>Fl\u00e9chis l\u00e9g\u00e8rement les jambes en descendant en quart de squat, puis pousse de mani\u00e8re explosive sur les hanches et les jambes pour envoyer les halt\u00e8res au-dessus de la t\u00eate.<\/li>\n\n\n\n<li>Tends les bras en haut du mouvement, puis redescends les halt\u00e8res au niveau des \u00e9paules et encha\u00eene les r\u00e9p\u00e9titions.<\/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\/waXYrh5qhGc?si=dnjibHSo4RcQbTpF\"\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; Dumbbell bent over row<\/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>Tiens un halt\u00e8re dans chaque main et bascule le buste vers l\u2019avant en fl\u00e9chissant les hanches jusqu\u2019\u00e0 ce que ton torse soit presque parall\u00e8le au sol.<\/li>\n\n\n\n<li>Garde le dos droit, le tronc engag\u00e9 et les \u00e9paules bien en place.<\/li>\n\n\n\n<li>Tire les halt\u00e8res vers ton buste en ramenant les coudes vers l\u2019arri\u00e8re et en contractant les omoplates.<\/li>\n\n\n\n<li>Redescends les halt\u00e8res lentement en contr\u00f4lant le mouvement, puis encha\u00eene les r\u00e9p\u00e9titions.<\/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\/tudR0vQtHuA?si=4RGMEd1A6spQGIRq\"\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; Dumbbell squat<\/h3>\n\n\n\n<p><strong>15 r<\/strong><strong>\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tiens une paire d\u2019halt\u00e8res \u00e0 hauteur d\u2019\u00e9paules, paumes face \u00e0 face.<\/li>\n\n\n\n<li>Place-toi debout, pieds \u00e9cart\u00e9s \u00e0 largeur d\u2019\u00e9paules, tronc gain\u00e9.<\/li>\n\n\n\n<li>Descends en squat en poussant les hanches vers l\u2019arri\u00e8re et en fl\u00e9chissant les genoux jusqu\u2019\u00e0 ce que les cuisses soient parall\u00e8les au sol.<\/li>\n\n\n\n<li>Pousse sur les talons pour revenir en position debout, en gardant les halt\u00e8res en place.<\/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\/YY6RzGNi6h4?si=lNe5Uf7uM-1Rj4BY\"\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\">Apr\u00e8s cet entra\u00eenement m\u00e9tabolique de force en 300 r\u00e9p\u00e9titions, choisis ton prochain d\u00e9fi :<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-poitrine-et-dos-en-supersets-de-30minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement\u00a0poitrine\u00a0et dos en\u00a0supersets\u00a0de 30\u00a0minute<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-du-haut-du-corps-a-la-smith-machine-de-25-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement du haut du corps \u00e0 la Smith machine de 25 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-pyramidal-kettlebell-de-30-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement pyramidal kettlebell\u00a0de 30 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-epaules-et-jambes-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement \u00e9paules et jambes de 20 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-du-haut-du-corps-de-30minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du haut du corps\u00a0de 30 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-unilateral-pour-le-dos-de-30-munutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement unilat\u00e9ral pour le dos de 30 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-des-jambes-a-la-smith-machine-de-25-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement des jambes \u00e0 la Smith machine de 25 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-du-haut-du-corps-emom-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement du haut du corps EMOM de 20 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-des-bras-de-30-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force des bras de 30 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-du-bas-des-pectoraux-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du bas des pectoraux\u00a0de 20 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/move\/entrainement-hiit-push-de-15-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement HIIT push de 15 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-du-haut-du-dos-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement du haut du dos de 20 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-du-haut-du-corps-de-25-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du haut du corps avec halt\u00e8res de 25 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-avec-kettlebell-de-25-minutes\/?utm_source=facebook&#038;utm_medium=blog&#038;utm_campaign=post&#038;utm_content=25-min-kettlebell-strength-workout\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force avec kettlebell de 25 minutes<\/a>\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 m\u00e9tabolique de force 300 r\u00e9p\u00e9titions \/ 22 minutes Equipement : Halt\u00e8res &#8220;This is Sparta!&#8221; Everyone&#8230;<\/p>\n","protected":false},"author":5,"featured_media":115638,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"1690","_seopress_titles_title":"Entra\u00eenement m\u00e9tabolique de force 300 r\u00e9p\u00e9titions | %%sitetitle%%","_seopress_titles_desc":"Pr\u00eat \u00e0 relever le d\u00e9fi ? Cet entra\u00eenement m\u00e9tabolique de force en 300 r\u00e9p\u00e9titions te pousse sur 10 rounds pour tout donner.","_seopress_robots_index":"","_seopress_analysis_target_kw":"","footnotes":""},"categories":[1690],"tags":[2326,2396,3255,3256],"class_list":["post-115667","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouge","tag-entrainement-de-la-semaine","tag-edls","tag-300-repetitions","tag-entrainement-metabolique-de-force"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115667","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/comments?post=115667"}],"version-history":[{"count":2,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115667\/revisions"}],"predecessor-version":[{"id":115669,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115667\/revisions\/115669"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media\/115638"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media?parent=115667"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/categories?post=115667"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/tags?post=115667"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}