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Piano di allenamento (programma) CFRS Pull-Up Progression

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

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Autore: 

Oksana Varlamova

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