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Ejercicio

Da 1

Da 2

Handstand
on Wall
(back)
Skin the Cat /
Jumping Skin
the Cat*
Pull Ups
Burpees
Jumping
Lunges
Dips
L-Sit Hold
Pike Push
Ups
Plank
Arche Push
Ups

Semanas 1-4
Repeticione
s
Mx Tiempo
4

Series

Pausa
75s

Mx Rep

Mx Rep
Mx Rep
Mx Rep

4
4
4

RM1-3=75s
RM4-6=105s
RM7+=135s
60s
60s
60s

Mx Rep
Mx Tiempo
Mx Rep

4
4
3

60s
90s
75s

Mx Tiempo
Mx Rep

3
3

40s
60s

Mx Tiempo

75s

Mx Rep

Mx Rep
Mx Rep
Mx Rep

4
4
4

RM1-3=75s
RM4-6=105s
RM7+=135s
60s
60s
60s

Mx Rep
Mx Tiempo
Mx Rep

4
4
3

60s
90s
75s

Mx Tiempo
Mx Rep

3
3

40s
60s

400 metros
lo ms rpido
posible

120s

Da 3

Da 4

Da 5

Da 6

Da 7

Handstand
on Wall
(back)
Skin the Cat /
Jumping Skin
the Cat*
Chin Ups
Burpees
Jumping
Lunges
Dips
L-Sit Hold
Pike Push
Ups
Plank
Arche Push
Ups
HIIT

Ejercicio

Semana 5
Repeticione
s

Series

Pausa

Da 1
Da 2
Pull Ups
Da 3

Dips

Desafo 10
minutos
Desafo 10
minutos

Da 4
Da 5

Leg Raises
Burpees

Desafo 10
minutos
Desafo 10
minutos

Da 6
HIIT
Da 7

Plank
Arche Up
hold

400 metros
lo ms rpido
posble
60s
40s

120s

3
3

30s
60s

Ejercicio

Da 1

Da 2

Handstand
on Wall
(back)
Skin the Cat /
Jumping Skin
the Cat*
Pull Ups
Burpees
Jumping
Lunges
Dips
L-Sit Hold
Pike Push
Ups
Plank
Arche Push
Ups

Semanas 6-9
Repeticione
s
Mx Tiempo
4

Series

Pausa
75s

Mx Rep

Mx Rep
Mx Rep
Mx Rep

4
4
4

RM1-3=75s
RM4-6=105s
RM7+=135s
60s
60s
60s

Mx Rep
Mx Tiempo
Mx Rep

4
4
3

60s
90s
75s

Mx Tiempo
Mx Rep

3
3

40s
60s

Mx Tiempo

75s

Mx Rep

Mx Rep
Mx Rep
Mx Rep

4
4
4

RM1-3=75s
RM4-6=105s
RM7+=135s
60s
60s
60s

Mx Rep
Mx Tiempo
Mx Rep

4
4
3

60s
90s
75s

Mx Tiempo
Mx Rep

3
3

40s
60s

400 metros
lo ms rpido
posible

120s

Da 3

Da 4

Da 5

Da 6

Da 7

Handstand
on Wall
(back)
Skin the Cat /
Jumping Skin
the Cat*
Chin Ups
Burpees
Jumping
Lunges
Dips
L-Sit Hold
Pike Push
Ups
Plank
Arche Push
Ups
HIIT

Ejercicio

Semana 10
Repeticione
s

Series

Pausa

Da 1
Da 2
Pull Ups
Da 3

Dips

Desafo 10
minutos
Desafo 10
minutos

Da 4
Da 5

Leg Raises
Burpees

Desafo 10
minutos
Desafo 10
minutos

Da 6
HIIT
Da 7

Plank
Arche Up
hold

400 metros
lo ms rpido
posble
60s
40s

120s

3
3

30s
60s

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