We a From Ukraine

Planificación de entrenamiento (programación) Workout Plan

  • Día 1 (1 wods)
    Hannibal king
    For time: 30-29-28-27-26-25-24-23-22-21-20 Flexiónes 10-9-8-7-6-5-5-5-5-5-5 Dominadas 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
  • Día 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
  • Día 3 (1 wods)
    Workout 3rd day
    3 rounds for time of: 2 minutes Dominadas estrictas 2 minutes Descanso 2 minutes Bar Dips 2 minutes Descanso 2 minutes Flexiónes 2 minutes Descanso
  • Día 4 (1 wods)
    Workout 4th day
    For time: 50 Burpees 1000 meters Correr 50 Box Jump 1000 meters Correr 50 Jumping Lunges 1000 meters Correr
  • Día 5 (1 wods)
    Workout 5th day
    Complete as many rounds as possible in 20 minutes of: 3 Kipping Bar Muscle-Up 3 Flexiónes 3 Kipping Pull-Up 3 Bar Dips
  • Día 6 (2 wods)
    WOD-0369158
    3 rounds for time of: 15 Pistol Squat 10 Knees to Elbows 15 Pistol Squat 20 Flexiónes
    Weighted Pullups
    For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM
  • Día 7 (2 wods)
    Run 3 km
    For time: 3000 meters Correr
    Workout 7th day
    Do Every Minute On the Minute through 10 minutes of: 3 Burpees
  • Día 8 (1 wods)
    The other Lynn
    Complete as many rounds as possible in 20 minutes of: 25 Air Squats 20 Flexiónes 12 Box Jump 24-inch 10 Burpees 5 Dominadas
  • Día 9 (1 wods)
    Handstand Walk Practice
    For time: 20 minutes Handstand Walks
  • Día 10 (1 wods)
    Workout 9th day
    Complete as many rounds as possible in 9 minutes of: 10 Bar Dips 10 Dominadas
  • Día 11 (2 wods)
    Workout 10th day-run
    For time: 100 meters Sprint 2 minutes Descanso 100 meters Sprint 2 minutes Descanso 100 meters Sprint 2 minutes Descanso 100 meters Sprint
    Workout 10th day
    3 rounds for time of: 50 Box Jump 100 meters Walking Lunge 50 Air Squats
  • Día 12 (1 wods)
    Bar-Barian REQUIREMENTS 2K17
    For time: 5 Bar Muscle-Up 50 Bar Dips 30 Dominadas estrictas 60 Flexiónes 5 Bar Muscle-Up
  • Día 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
  • Día 14 (1 wods)
    Workout 13th day
    10 rounds for time of: 5 Dominadas 10 Bar Dips 15 Sit-Ups
  • Día 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
EntrenamientoTraining day
Hannibal king (G)
For time: 30-29-28-27-26-25-24-23-22-21-20 Flexiónes 10-9-8-7-6-5-5-5-5-5-5 Dominadas 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
Día 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
Día 2
Workout 3rd day (GM)
3 rounds for time of: 2 minutes Dominadas estrictas 2 minutes Descanso 2 minutes Bar Dips 2 minutes Descanso 2 minutes Flexiónes 2 minutes Descanso
Día 3
Workout 4th day (GM)
For time: 50 Burpees 1000 meters Correr 50 Box Jump 1000 meters Correr 50 Jumping Lunges 1000 meters Correr
Día 4
Workout 5th day (G)
Complete as many rounds as possible in 20 minutes of: 3 Kipping Bar Muscle-Up 3 Flexiónes 3 Kipping Pull-Up 3 Bar Dips
Día 5
WOD-0369158 (G)
3 rounds for time of: 15 Pistol Squat 10 Knees to Elbows 15 Pistol Squat 20 Flexiónes
Día 6
Weighted Pullups (W)
For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM
Día 6
Run 3 km (M)
For time: 3000 meters Correr
Día 7
Workout 7th day (G)
Do Every Minute On the Minute through 10 minutes of: 3 Burpees
Día 7
The other Lynn (G)
Complete as many rounds as possible in 20 minutes of: 25 Air Squats 20 Flexiónes 12 Box Jump 24-inch 10 Burpees 5 Dominadas
Día 8
Handstand Walk Practice (G)
For time: 20 minutes Handstand Walks
Día 9
Workout 9th day (G)
Complete as many rounds as possible in 9 minutes of: 10 Bar Dips 10 Dominadas
Día 10
Workout 10th day-run (M)
For time: 100 meters Sprint 2 minutes Descanso 100 meters Sprint 2 minutes Descanso 100 meters Sprint 2 minutes Descanso 100 meters Sprint
Día 11
Workout 10th day (G)
3 rounds for time of: 50 Box Jump 100 meters Walking Lunge 50 Air Squats
Día 11
Bar-Barian REQUIREMENTS 2K17 (G)
For time: 5 Bar Muscle-Up 50 Bar Dips 30 Dominadas estrictas 60 Flexiónes 5 Bar Muscle-Up
Día 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
Día 13
Workout 13th day (G)
10 rounds for time of: 5 Dominadas 10 Bar Dips 15 Sit-Ups
Día 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
Día 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.

El autor: 

wodcatbot

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