We a From Ukraine

Planificación de entrenamiento (programación) CFRS Pull-Up Progression

  • Día 1 (1 wods)
    Max Unbroken Pull Ups
    Complete as many rounds as possible in 3 minutes of: Dominadas
  • Día 2 (1 wods)
    CFRSPUP01
    Do Every Minute On the Minute through 8 minutes of: 1 Dominadas 120 sec Descanso 1 Dominadas 120 sec Descanso 1 Dominadas 120 sec Descanso 1 Dominadas
  • Día 3 (1 wods)
    CFRSPUP02
    Do Every Minute On the Minute through 8 minutes of: 1 Dominadas 120 sec Descanso 2 Dominadas 120 sec Descanso 1 Dominadas 120 sec Descanso 1 Dominadas
  • Día 4 (1 wods)
    CFRSPUP03
    Do Every Minute On the Minute through 8 minutes of: 2 Dominadas 120 sec Descanso 2 Dominadas 120 sec Descanso 1 Dominadas 120 sec Descanso 2 Dominadas
  • Día 5 (2 wods)
    CFRSPUP04
    Do Every Minute On the Minute through 8 minutes of: 2 Dominadas 120 sec Descanso 2 Dominadas 120 sec Descanso 2 Dominadas 120 sec Descanso 2 Dominadas
    CFRSPUP04a
    Complete as many rounds as possible in 1 minutes of: Bent Barbell Row 75/75-% RM
  • Día 6 (2 wods)
    CFRSPUP05
    Do Every Minute On the Minute through 8 minutes of: 2 Dominadas 120 sec Descanso 3 Dominadas 120 sec Descanso 3 Dominadas 120 sec Descanso 2 Dominadas
    CFRSPUP05a
    5.0 Tabata intervals in 10 15 sec L-Sit Pull-Up 45 sec Descanso
  • Día 7 (1 wods)
    CFRSPUP06
    Do Every Minute On the Minute through 8 minutes of: 3 Dominadas 120 sec Descanso 3 Dominadas 120 sec Descanso 2 Dominadas 120 sec Descanso 2 Dominadas
  • Día 8 (1 wods)
    CFRSPUP07
    Do Every Minute On the Minute through 8 minutes of: 3 Dominadas 3 Dominadas 3 Dominadas 2 Dominadas
  • Día 9 (1 wods)
    CFRSPUP08
    Do Every Minute On the Minute through 8 minutes of: 4 Dominadas 3 Dominadas 3 Dominadas 2 Dominadas
  • Día 10 (2 wods)
    Max Unbroken Pull Ups
    Complete as many rounds as possible in 3 minutes of: Dominadas
    CFRSPUP08
    Do Every Minute On the Minute through 8 minutes of: 4 Dominadas 3 Dominadas 3 Dominadas 2 Dominadas
  • Día 11 (1 wods)
    CFRSPUP10
    Do Every Minute On the Minute through 8 minutes of: 4 Dominadas 4 Dominadas 3 Dominadas 2 Dominadas
  • Día 12 (2 wods)
    CFRSPUP11
    Do Every Minute On the Minute through 8 minutes of: 4 Dominadas 4 Dominadas 3 Dominadas 3 Dominadas
    CFRSPUP11a
    Do Every Minute On the Minute through 12 minutes of: 8 Bent Barbell Row 15 Flexiónes 120 sec Descanso
  • Día 13 (1 wods)
    CFRSPUP12
    Do Every Minute On the Minute through 8 minutes of: 4 Dominadas 4 Dominadas 4 Dominadas 3 Dominadas
  • Día 14 (1 wods)
    CFRSPUP13
    Do Every Minute On the Minute through 8 minutes of: 5 Dominadas 4 Dominadas 4 Dominadas 3 Dominadas
EntrenamientoTraining day
Max Unbroken Pull Ups (G)
Complete as many rounds as possible in 3 minutes of: Dominadas
Día 1
CFRSPUP01 (GM)
Do Every Minute On the Minute through 8 minutes of: 1 Dominadas 120 sec Descanso 1 Dominadas 120 sec Descanso 1 Dominadas 120 sec Descanso 1 Dominadas
Día 2
CFRSPUP02 (GM)
Do Every Minute On the Minute through 8 minutes of: 1 Dominadas 120 sec Descanso 2 Dominadas 120 sec Descanso 1 Dominadas 120 sec Descanso 1 Dominadas
Día 3
CFRSPUP03 (GM)
Do Every Minute On the Minute through 8 minutes of: 2 Dominadas 120 sec Descanso 2 Dominadas 120 sec Descanso 1 Dominadas 120 sec Descanso 2 Dominadas
Día 4
CFRSPUP04 (GM)
Do Every Minute On the Minute through 8 minutes of: 2 Dominadas 120 sec Descanso 2 Dominadas 120 sec Descanso 2 Dominadas 120 sec Descanso 2 Dominadas
Día 5
CFRSPUP04a (W)
Complete as many rounds as possible in 1 minutes of: Bent Barbell Row 75/75-% RM
Día 5
CFRSPUP05 (GM)
Do Every Minute On the Minute through 8 minutes of: 2 Dominadas 120 sec Descanso 3 Dominadas 120 sec Descanso 3 Dominadas 120 sec Descanso 2 Dominadas
Día 6
CFRSPUP05a (GM)
5.0 Tabata intervals in 10 15 sec L-Sit Pull-Up 45 sec Descanso
Día 6
CFRSPUP06 (GM)
Do Every Minute On the Minute through 8 minutes of: 3 Dominadas 120 sec Descanso 3 Dominadas 120 sec Descanso 2 Dominadas 120 sec Descanso 2 Dominadas
Día 7
CFRSPUP07 (G)
Do Every Minute On the Minute through 8 minutes of: 3 Dominadas 3 Dominadas 3 Dominadas 2 Dominadas
Día 8
CFRSPUP08 (G)
Do Every Minute On the Minute through 8 minutes of: 4 Dominadas 3 Dominadas 3 Dominadas 2 Dominadas
Día 9
Max Unbroken Pull Ups (G)
Complete as many rounds as possible in 3 minutes of: Dominadas
Día 10
CFRSPUP08 (G)
Do Every Minute On the Minute through 8 minutes of: 4 Dominadas 3 Dominadas 3 Dominadas 2 Dominadas
Día 10
CFRSPUP10 (G)
Do Every Minute On the Minute through 8 minutes of: 4 Dominadas 4 Dominadas 3 Dominadas 2 Dominadas
Día 11
CFRSPUP11 (G)
Do Every Minute On the Minute through 8 minutes of: 4 Dominadas 4 Dominadas 3 Dominadas 3 Dominadas
Día 12
CFRSPUP11a (WGM)
Do Every Minute On the Minute through 12 minutes of: 8 Bent Barbell Row 15 Flexiónes 120 sec Descanso
Día 12
CFRSPUP12 (G)
Do Every Minute On the Minute through 8 minutes of: 4 Dominadas 4 Dominadas 4 Dominadas 3 Dominadas
Día 13
CFRSPUP13 (G)
Do Every Minute On the Minute through 8 minutes of: 5 Dominadas 4 Dominadas 4 Dominadas 3 Dominadas
Día 14

https://vk.com/cfrstraining

El autor: 

Oksana Varlamova

10.000 / 10

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