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 TractionsCFRSPUP04a 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 TractionsCFRSPUP05a 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: TractionsCFRSPUP08 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 TractionsCFRSPUP11a 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 |
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