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 PompesWeighted 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 CourseWorkout 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 SprintWorkout 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 exercices | Training 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.
