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Programa de Entrenamiento de 10 Semanas
Programa de Entrenamiento de 10 Semanas
Programa de Entrenamiento de 10 Semanas
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