We are From Ukraine

Planification d'entraînement (programmation) Workout Plan

  • Journée 1 (1 wods)
    Hannibal king
    For time: 30-29-28-27-26-25-24-23-22-21-20 Pompes 10-9-8-7-6-5-5-5-5-5-5 Tractions 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
  • Journée 2 (1 wods)
    Workout-plan-1
    3 rounds for time of: 50 mètres Walking Lunge 50 One Leg Squats 50 mètres Walking Lunge 50 Air Squats
  • Journée 3 (1 wods)
    Workout 3rd day
    3 rounds for time of: 2 minutes Strict Pull-Up 2 minutes Repos 2 minutes Bar Dips 2 minutes Repos 2 minutes Pompes 2 minutes Repos
  • Journée 4 (1 wods)
    Workout 4th day
    For time: 50 Burpees 1000 mètres de Course 50 Box Jump 1000 mètres de Course 50 Jumping Lunges 1000 mètres de Course
  • Journée 5 (1 wods)
    Workout 5th day
    Complete as many rounds as possible in 20 minutes of: 3 Kipping Bar Muscle-Up 3 Pompes 3 Kipping Pull-Up 3 Bar Dips
  • Journée 6 (2 wods)
    WOD-0369158
    3 rounds for time of: 15 Pistol Squat 10 Knees to Elbows 15 Pistol Squat 20 Pompes
    Weighted Pullups
    For strength: 5-5-5-5-5 Weighted Pull-ups 50-% du maximum
  • Journée 7 (2 wods)
    Run 3 km
    For time: 3000 mètres de Course
    Workout 7th day
    Do every minute on the minute through 10 minutes of: 3 Burpees
  • Journée 8 (1 wods)
    The other Lynn
    Complete as many rounds as possible in 20 minutes of: 25 Air Squats 20 Pompes 12 Box Jump 24-pouce 10 Burpees 5 Tractions
  • Journée 9 (1 wods)
    Handstand Walk Practice
    For time: 20 minutes Handstand Walks
  • Journée 10 (1 wods)
    Workout 9th day
    Complete as many rounds as possible in 9 minutes of: 10 Bar Dips 10 Tractions
  • Journée 11 (2 wods)
    Workout 10th day-run
    For time: 100 mètres Sprint 2 minutes Repos 100 mètres Sprint 2 minutes Repos 100 mètres Sprint 2 minutes Repos 100 mètres Sprint
    Workout 10th day
    3 rounds for time of: 50 Box Jump 100 mètres Walking Lunge 50 Air Squats
  • Journée 12 (1 wods)
    Bar-Barian REQUIREMENTS 2K17
    For time: 5 Bar Muscle-Up 50 Bar Dips 30 Strict Pull-Up 60 Pompes 5 Bar Muscle-Up
  • Journée 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
  • Journée 14 (1 wods)
    Workout 13th day
    10 rounds for time of: 5 Tractions 10 Bar Dips 15 Sit-Ups
  • Journée 15 (1 wods)
    Workout 14th day
    6 rounds for time of: 40 mètres Walking Lunge 20 Air Squats 40 Burpee Box Jump Overs 20 Air Squats
Faire des exercicesTraining day
Hannibal king (G)
For time: 30-29-28-27-26-25-24-23-22-21-20 Pompes 10-9-8-7-6-5-5-5-5-5-5 Tractions 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
Journée 1
Workout-plan-1 (G)
3 rounds for time of: 50 mètres Walking Lunge 50 One Leg Squats 50 mètres Walking Lunge 50 Air Squats
Journée 2
Workout 3rd day (GM)
3 rounds for time of: 2 minutes Strict Pull-Up 2 minutes Repos 2 minutes Bar Dips 2 minutes Repos 2 minutes Pompes 2 minutes Repos
Journée 3
Workout 4th day (GM)
For time: 50 Burpees 1000 mètres de Course 50 Box Jump 1000 mètres de Course 50 Jumping Lunges 1000 mètres de Course
Journée 4
Workout 5th day (G)
Complete as many rounds as possible in 20 minutes of: 3 Kipping Bar Muscle-Up 3 Pompes 3 Kipping Pull-Up 3 Bar Dips
Journée 5
WOD-0369158 (G)
3 rounds for time of: 15 Pistol Squat 10 Knees to Elbows 15 Pistol Squat 20 Pompes
Journée 6
Weighted Pullups (W)
For strength: 5-5-5-5-5 Weighted Pull-ups 50-% du maximum
Journée 6
Run 3 km (M)
For time: 3000 mètres de Course
Journée 7
Workout 7th day (G)
Do every minute on the minute through 10 minutes of: 3 Burpees
Journée 7
The other Lynn (G)
Complete as many rounds as possible in 20 minutes of: 25 Air Squats 20 Pompes 12 Box Jump 24-pouce 10 Burpees 5 Tractions
Journée 8
Handstand Walk Practice (G)
For time: 20 minutes Handstand Walks
Journée 9
Workout 9th day (G)
Complete as many rounds as possible in 9 minutes of: 10 Bar Dips 10 Tractions
Journée 10
Workout 10th day-run (M)
For time: 100 mètres Sprint 2 minutes Repos 100 mètres Sprint 2 minutes Repos 100 mètres Sprint 2 minutes Repos 100 mètres Sprint
Journée 11
Workout 10th day (G)
3 rounds for time of: 50 Box Jump 100 mètres Walking Lunge 50 Air Squats
Journée 11
Bar-Barian REQUIREMENTS 2K17 (G)
For time: 5 Bar Muscle-Up 50 Bar Dips 30 Strict Pull-Up 60 Pompes 5 Bar Muscle-Up
Journée 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
Journée 13
Workout 13th day (G)
10 rounds for time of: 5 Tractions 10 Bar Dips 15 Sit-Ups
Journée 14
Workout 14th day (G)
6 rounds for time of: 40 mètres Walking Lunge 20 Air Squats 40 Burpee Box Jump Overs 20 Air Squats
Journée 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.

L'auteur: 

wodcatbot

10.000 / 10

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