We are From Ukraine

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-Ups
    Weighted 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 Run
    Workout 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 Sprint
    Workout 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
WorkoutTraining 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.

Author: 

wodcatbot

10.000 / 10

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