Planification d'entraînement (programmation) CFRS Pull-Up Progression

  • Journée 1 (1 wods)
    Max Unbroken Pull Ups
    Complete as many rounds as possible in 3 minutes of: Tractions
  • Journée 2 (1 wods)
    CFRSPUP01
    Do every minute on the minute through 8 minutes of: 1 Tractions 120 sec Repos 1 Tractions 120 sec Repos 1 Tractions 120 sec Repos 1 Tractions
  • Journée 3 (1 wods)
    CFRSPUP02
    Do every minute on the minute through 8 minutes of: 1 Tractions 120 sec Repos 2 Tractions 120 sec Repos 1 Tractions 120 sec Repos 1 Tractions
  • Journée 4 (1 wods)
    CFRSPUP03
    Do every minute on the minute through 8 minutes of: 2 Tractions 120 sec Repos 2 Tractions 120 sec Repos 1 Tractions 120 sec Repos 2 Tractions
  • Journée 5 (2 wods)
    CFRSPUP04
    Do every minute on the minute through 8 minutes of: 2 Tractions 120 sec Repos 2 Tractions 120 sec Repos 2 Tractions 120 sec Repos 2 Tractions
    CFRSPUP04a
    Complete as many rounds as possible in 1 minute of: Bent Barbell Row 75/75-% du maximum
  • Journée 6 (2 wods)
    CFRSPUP05
    Do every minute on the minute through 8 minutes of: 2 Tractions 120 sec Repos 3 Tractions 120 sec Repos 3 Tractions 120 sec Repos 2 Tractions
    CFRSPUP05a
    5.0 Tabata intervals in 10 15 sec L-Sit Pull-Up 45 sec Repos
  • Journée 7 (1 wods)
    CFRSPUP06
    Do every minute on the minute through 8 minutes of: 3 Tractions 120 sec Repos 3 Tractions 120 sec Repos 2 Tractions 120 sec Repos 2 Tractions
  • Journée 8 (1 wods)
    CFRSPUP07
    Do every minute on the minute through 8 minutes of: 3 Tractions 3 Tractions 3 Tractions 2 Tractions
  • Journée 9 (1 wods)
    CFRSPUP08
    Do every minute on the minute through 8 minutes of: 4 Tractions 3 Tractions 3 Tractions 2 Tractions
  • Journée 10 (2 wods)
    Max Unbroken Pull Ups
    Complete as many rounds as possible in 3 minutes of: Tractions
    CFRSPUP08
    Do every minute on the minute through 8 minutes of: 4 Tractions 3 Tractions 3 Tractions 2 Tractions
  • Journée 11 (1 wods)
    CFRSPUP10
    Do every minute on the minute through 8 minutes of: 4 Tractions 4 Tractions 3 Tractions 2 Tractions
  • Journée 12 (2 wods)
    CFRSPUP11
    Do every minute on the minute through 8 minutes of: 4 Tractions 4 Tractions 3 Tractions 3 Tractions
    CFRSPUP11a
    Do every minute on the minute through 12 minutes of: 8 Bent Barbell Row 15 Pompes 120 sec Repos
  • Journée 13 (1 wods)
    CFRSPUP12
    Do every minute on the minute through 8 minutes of: 4 Tractions 4 Tractions 4 Tractions 3 Tractions
  • Journée 14 (1 wods)
    CFRSPUP13
    Do every minute on the minute through 8 minutes of: 5 Tractions 4 Tractions 4 Tractions 3 Tractions
Faire des exercices Training day
Max Unbroken Pull Ups (G)
Complete as many rounds as possible in 3 minutes of: Tractions
Journée 1
CFRSPUP01 (GM)
Do every minute on the minute through 8 minutes of: 1 Tractions 120 sec Repos 1 Tractions 120 sec Repos 1 Tractions 120 sec Repos 1 Tractions
Journée 2
CFRSPUP02 (GM)
Do every minute on the minute through 8 minutes of: 1 Tractions 120 sec Repos 2 Tractions 120 sec Repos 1 Tractions 120 sec Repos 1 Tractions
Journée 3
CFRSPUP03 (GM)
Do every minute on the minute through 8 minutes of: 2 Tractions 120 sec Repos 2 Tractions 120 sec Repos 1 Tractions 120 sec Repos 2 Tractions
Journée 4
CFRSPUP04 (GM)
Do every minute on the minute through 8 minutes of: 2 Tractions 120 sec Repos 2 Tractions 120 sec Repos 2 Tractions 120 sec Repos 2 Tractions
Journée 5
CFRSPUP04a (W)
Complete as many rounds as possible in 1 minute of: Bent Barbell Row 75/75-% du maximum
Journée 5
CFRSPUP05 (GM)
Do every minute on the minute through 8 minutes of: 2 Tractions 120 sec Repos 3 Tractions 120 sec Repos 3 Tractions 120 sec Repos 2 Tractions
Journée 6
CFRSPUP05a (GM)
5.0 Tabata intervals in 10 15 sec L-Sit Pull-Up 45 sec Repos
Journée 6
CFRSPUP06 (GM)
Do every minute on the minute through 8 minutes of: 3 Tractions 120 sec Repos 3 Tractions 120 sec Repos 2 Tractions 120 sec Repos 2 Tractions
Journée 7
CFRSPUP07 (G)
Do every minute on the minute through 8 minutes of: 3 Tractions 3 Tractions 3 Tractions 2 Tractions
Journée 8
CFRSPUP08 (G)
Do every minute on the minute through 8 minutes of: 4 Tractions 3 Tractions 3 Tractions 2 Tractions
Journée 9
Max Unbroken Pull Ups (G)
Complete as many rounds as possible in 3 minutes of: Tractions
Journée 10
CFRSPUP08 (G)
Do every minute on the minute through 8 minutes of: 4 Tractions 3 Tractions 3 Tractions 2 Tractions
Journée 10
CFRSPUP10 (G)
Do every minute on the minute through 8 minutes of: 4 Tractions 4 Tractions 3 Tractions 2 Tractions
Journée 11
CFRSPUP11 (G)
Do every minute on the minute through 8 minutes of: 4 Tractions 4 Tractions 3 Tractions 3 Tractions
Journée 12
CFRSPUP11a (WGM)
Do every minute on the minute through 12 minutes of: 8 Bent Barbell Row 15 Pompes 120 sec Repos
Journée 12
CFRSPUP12 (G)
Do every minute on the minute through 8 minutes of: 4 Tractions 4 Tractions 4 Tractions 3 Tractions
Journée 13
CFRSPUP13 (G)
Do every minute on the minute through 8 minutes of: 5 Tractions 4 Tractions 4 Tractions 3 Tractions
Journée 14

https://vk.com/cfrstraining

L'auteur: 

Oksana Varlamova

Functional fitness (aka CrossFit)
Performance
10.000 / 10

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