Workout planning (programming) Workout Plan
- Training Day 1 (1 wods)
Hannibal king For time: 30-29-28-27-26-25-24-23-22-21-20 Push-Ups 10-9-8-7-6-5-5-5-5-5-5 Pull-Ups 20-19-18-17-16-15-14-13-12-11-10 Bar Dips 10-9-8-7-6-5-5-5-5-5-5 Chin-Up - Training Day 2 (1 wods)
Workout-plan-1 3 rounds for time of: 50 meters Walking Lunge 50 One Leg Squats 50 meters Walking Lunge 50 Air Squats - Training Day 3 (1 wods)
Workout 3rd day 3 rounds for time of: 2 minutes Strict Pull-Up 2 minutes Rest 2 minutes Bar Dips 2 minutes Rest 2 minutes Push-Ups 2 minutes Rest - Training Day 4 (1 wods)
Workout 4th day For time: 50 Burpees 1000 meters Run 50 Box Jump 1000 meters Run 50 Jumping Lunges 1000 meters Run - Training Day 5 (1 wods)
Workout 5th day Complete as many rounds as possible in 20 minutes of: 3 Kipping Bar Muscle-Up 3 Push-Ups 3 Kipping Pull-Up 3 Bar Dips - Training Day 6 (2 wods)
WOD-0369158 3 rounds for time of: 15 Pistol Squat 10 Knees to Elbows 15 Pistol Squat 20 Push-UpsWeighted Pullups For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM - Training Day 7 (2 wods)
Run 3 km For time: 3000 meters RunWorkout 7th day Do every minute on the minute through 10 minutes of: 3 Burpees - Training Day 8 (1 wods)
The other Lynn Complete as many rounds as possible in 20 minutes of: 25 Air Squats 20 Push-Ups 12 Box Jump 24-inch 10 Burpees 5 Pull-Ups - Training Day 9 (1 wods)
Handstand Walk Practice For time: 20 minutes Handstand Walks - Training Day 10 (1 wods)
Workout 9th day Complete as many rounds as possible in 9 minutes of: 10 Bar Dips 10 Pull-Ups - Training Day 11 (2 wods)
Workout 10th day-run For time: 100 meters Sprint 2 minutes Rest 100 meters Sprint 2 minutes Rest 100 meters Sprint 2 minutes Rest 100 meters SprintWorkout 10th day 3 rounds for time of: 50 Box Jump 100 meters Walking Lunge 50 Air Squats - Training Day 12 (1 wods)
Bar-Barian REQUIREMENTS 2K17 For time: 5 Bar Muscle-Up 50 Bar Dips 30 Strict Pull-Up 60 Push-Ups 5 Bar Muscle-Up - Training Day 13 (1 wods)
Workout 12th day 3 rounds for time of: 100 Jump Rope (Single) 20 Knees to Elbows 100 Jump Rope (Single) 20 Crunch 100 Jump Rope (Single) 2 minutes Plank - Training Day 14 (1 wods)
Workout 13th day 10 rounds for time of: 5 Pull-Ups 10 Bar Dips 15 Sit-Ups - Training Day 15 (1 wods)
Workout 14th day 6 rounds for time of: 40 meters Walking Lunge 20 Air Squats 40 Burpee Box Jump Overs 20 Air Squats
| Workout | Training day |
|---|---|
| Hannibal king (G) For time:
30-29-28-27-26-25-24-23-22-21-20 Push-Ups
10-9-8-7-6-5-5-5-5-5-5 Pull-Ups
20-19-18-17-16-15-14-13-12-11-10 Bar Dips
10-9-8-7-6-5-5-5-5-5-5 Chin-Up | Training Day 1 |
| Workout-plan-1 (G) 3 rounds for time of:
50 meters Walking Lunge
50 One Leg Squats
50 meters Walking Lunge
50 Air Squats | Training Day 2 |
| Workout 3rd day (GM) 3 rounds for time of:
2 minutes Strict Pull-Up
2 minutes Rest
2 minutes Bar Dips
2 minutes Rest
2 minutes Push-Ups
2 minutes Rest | Training Day 3 |
| Workout 4th day (GM) For time:
50 Burpees
1000 meters Run
50 Box Jump
1000 meters Run
50 Jumping Lunges
1000 meters Run | Training Day 4 |
| Workout 5th day (G) Complete as many rounds as possible in 20 minutes of:
3 Kipping Bar Muscle-Up
3 Push-Ups
3 Kipping Pull-Up
3 Bar Dips | Training Day 5 |
| WOD-0369158 (G) 3 rounds for time of:
15 Pistol Squat
10 Knees to Elbows
15 Pistol Squat
20 Push-Ups | Training Day 6 |
| Weighted Pullups (W) For strength:
5-5-5-5-5 Weighted Pull-ups 50-% RM | Training Day 6 |
| Run 3 km (M) For time:
3000 meters Run | Training Day 7 |
| Workout 7th day (G) Do every minute on the minute through 10 minutes of:
3 Burpees | Training Day 7 |
| The other Lynn (G) Complete as many rounds as possible in 20 minutes of:
25 Air Squats
20 Push-Ups
12 Box Jump 24-inch
10 Burpees
5 Pull-Ups | Training Day 8 |
| Handstand Walk Practice (G) For time:
20 minutes Handstand Walks | Training Day 9 |
| Workout 9th day (G) Complete as many rounds as possible in 9 minutes of:
10 Bar Dips
10 Pull-Ups | Training Day 10 |
| Workout 10th day-run (M) For time:
100 meters Sprint
2 minutes Rest
100 meters Sprint
2 minutes Rest
100 meters Sprint
2 minutes Rest
100 meters Sprint | Training Day 11 |
| Workout 10th day (G) 3 rounds for time of:
50 Box Jump
100 meters Walking Lunge
50 Air Squats | Training Day 11 |
| Bar-Barian REQUIREMENTS 2K17 (G) For time:
5 Bar Muscle-Up
50 Bar Dips
30 Strict Pull-Up
60 Push-Ups
5 Bar Muscle-Up | Training Day 12 |
| Workout 12th day (GM) 3 rounds for time of:
100 Jump Rope (Single)
20 Knees to Elbows
100 Jump Rope (Single)
20 Crunch
100 Jump Rope (Single)
2 minutes Plank | Training Day 13 |
| Workout 13th day (G) 10 rounds for time of:
5 Pull-Ups
10 Bar Dips
15 Sit-Ups | Training Day 14 |
| Workout 14th day (G) 6 rounds for time of:
40 meters Walking Lunge
20 Air Squats
40 Burpee Box Jump Overs
20 Air Squats | Training Day 15 |
Want to lose weight fast? Then this training plan is what you need. The main focus of this plan is on cardio workouts and a large number of repetitions. Due to this, the program is highly intensive and allows you to get yourself in shape in the shortest possible time. The lion's share of the complexes is gymnastic workouts with own weight, which allows you to workout with minimal sports equipment.
