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 DominadasCFRSPUP04a 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 DominadasCFRSPUP05a 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: DominadasCFRSPUP08 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 DominadasCFRSPUP11a 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
| Entrenamiento | Training 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 |
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