Features
1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
3 rounds for time 5 inch worms 10 vertical jumps 15 push ups 20 squats
B
Low Pogo + High Pogo
3 x 1:00
C
Tuck Jump
8 x 8
Circuit
D
4 rondas para o melhor tempo 10 hand release push ups 20 v-ups 50 air squats / jump squats
E
Plank
1 x 3:00
A
Heroic Warm-up
B
Sprint
5 x 30
C
Split Jump
4 x 20
D
Bulgarian Split Squat
Circuit
E
4 rondas para tempo 10 broad jumps 20 plank shoulder touch 30 burpees 1 min descanso
F
Jack Knife
4 x 50
A1
Swim Upper Body Warm up
3 x 10
A2
Reverse Lunges
3 x 20
B1
Lateral Bound
4 x 20
B2
Lateral Broad Jump
4 x 3
C1
Hip Thrust
5 x 20
C2
Hand Release Push-Up
5 x 15
D
1-Leg RDL Isometric Hold
4 x 0:30
E1
Sit-up
4 x 25
E2
Jumping Jacks
4 x 50
A
Run
1 x 20:00
A
Heroic Warm-up
For Completion
B
Bunny Hops Linear
3 x 5
C
Bunny Hops Lateral
3 x 5
D
Sprint
5 x 40
E
Depth Jump
4 x 8
Circuit
F
6 rondas 20 bench dips 20 burpees 20 walking lunges 20 bicycle crunch depois 1000 m ou 8 min a correr