{"id":3822,"date":"2025-12-26T19:29:33","date_gmt":"2025-12-26T18:29:33","guid":{"rendered":"https:\/\/www.kmgmediterranee.fr\/?p=3822"},"modified":"2025-12-26T19:30:13","modified_gmt":"2025-12-26T18:30:13","slug":"defis-sportifs","status":"publish","type":"post","link":"https:\/\/www.kmgmediterranee.fr\/index.php\/2025\/12\/26\/defis-sportifs\/","title":{"rendered":"D\u00e9fis Sportifs"},"content":{"rendered":"\n

D\u00e9fi Sportif pour le 27\/12\/2025<\/mark><\/em><\/strong><\/p>\n\n\n\n

Garder au max la garde<\/p>\n\n\n\n

\n

1. \u00c9CHAUFFEMENT KRAV MAGA (10 min)<\/strong><\/p>\n\n\n\n

\n

3 tours :<\/p>\n\n\n\n

30 sec jumping jacks<\/p>\n\n\n\n

20 squats<\/p>\n\n\n\n

10 pompes<\/p>\n\n\n\n

20 mont\u00e9es de genoux<\/p>\n\n\n\n

10 rotations hanches + \u00e9paules<\/p>\n\n\n\n

Puis 3 min mobilit\u00e9 + activation :<\/p>\n\n\n\n

Cercles de bras (frappes lentes)<\/p>\n\n\n\n

Genoux montants contr\u00f4l\u00e9s<\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n

<\/p>\n\n\n\n

\n

2. BLOC TECHNIQUE + CARDIO (15 min)<\/strong><\/p>\n\n\n\n

\n

Format : 3 rounds de 4 min \/ 1 min repos<\/p>\n\n\n\n

Chaque round :<\/p>\n\n\n\n

30 sec shadow boxing (poings rapides)<\/p>\n\n\n\n

30 sec genoux altern\u00e9s<\/p>\n\n\n\n

30 sec coups de coudes<\/p>\n\n\n\n

30 sec sprawls<\/p>\n\n\n\n

30 sec frappes + d\u00e9placements<\/p>\n\n\n\n

30 sec burpees<\/p>\n\n\n\n

30 sec combos libres (stress)<\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n

Objectif : <\/span><\/strong>encha\u00eener sous fatigue, respirer, garder la garde haute.<\/p>\n\n\n\n

<\/p>\n\n\n\n

\n

3. WOD COMBAT \u2013 INTENSIT\u00c9 MAX (15 min)<\/strong><\/p>\n\n\n\n

\n
\n

AMRAP 15 min (autant de tours que possible)<\/p>\n\n\n\n

20 coups de poing rapides (garde haute)<\/p>\n\n\n\n

15 squats explosifs<\/p>\n\n\n\n

10 pompes<\/p>\n\n\n\n

10 genoux saut\u00e9s<\/p>\n\n\n\n

5 burpees<\/p>\n\n\n\n

20 sec shadow fight full puissance<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n

<\/p>\n\n\n\n

\n

4. RETOUR AU CALME (5 min<\/strong>)<\/p>\n\n\n\n

\n
\n

Respiration contr\u00f4l\u00e9e (4\u20136)<\/p>\n\n\n\n

\u00c9tirements hanches \/ \u00e9paules \/ dos<\/p>\n\n\n\n

Rel\u00e2chement mental (important en KM)<\/p>\n<\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n

CONSEILS KRAV MAGA<\/strong><\/p>\n\n\n\n

\n

Toujours garde haute<\/p>\n\n\n\n

Respiration explosive<\/p>\n\n\n\n

Visualiser un adversaire r\u00e9el<\/p>\n<\/div>\n\n\n\n

Force et courage \u00e0 vous<\/p>\n\n\n\n

Kida<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

D\u00e9fi Sportif pour le 27\/12\/2025 Garder au max la garde 1. \u00c9CHAUFFEMENT KRAV MAGA (10 min) 3 tours : 30 sec jumping jacks 20 squats 10 pompes 20 mont\u00e9es de genoux 10 rotations hanches + \u00e9paules Puis 3 min mobilit\u00e9 + activation : Cercles de bras (frappes lentes) Genoux montants contr\u00f4l\u00e9s 2. BLOC TECHNIQUE + […]<\/p>\n","protected":false},"author":2,"featured_media":5517,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3822","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classe"],"_links":{"self":[{"href":"https:\/\/www.kmgmediterranee.fr\/index.php\/wp-json\/wp\/v2\/posts\/3822","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kmgmediterranee.fr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.kmgmediterranee.fr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.kmgmediterranee.fr\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kmgmediterranee.fr\/index.php\/wp-json\/wp\/v2\/comments?post=3822"}],"version-history":[{"count":8,"href":"https:\/\/www.kmgmediterranee.fr\/index.php\/wp-json\/wp\/v2\/posts\/3822\/revisions"}],"predecessor-version":[{"id":6159,"href":"https:\/\/www.kmgmediterranee.fr\/index.php\/wp-json\/wp\/v2\/posts\/3822\/revisions\/6159"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kmgmediterranee.fr\/index.php\/wp-json\/wp\/v2\/media\/5517"}],"wp:attachment":[{"href":"https:\/\/www.kmgmediterranee.fr\/index.php\/wp-json\/wp\/v2\/media?parent=3822"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kmgmediterranee.fr\/index.php\/wp-json\/wp\/v2\/categories?post=3822"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kmgmediterranee.fr\/index.php\/wp-json\/wp\/v2\/tags?post=3822"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}