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    Freeletics Rutina 15 Semanas

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    Sebastian Acosta
    This document outlines a 15-week training program consisting of multiple rounds of bodyweight exercises. The program is broken into weekly sessions featuring different combinations of exercises like pushups, squats, pullups, and burpees. Each goddess or god's routine decreases the number of reps as the rounds progress. The weekly sessions track progress toward personal best times or repetition maximums for each exercise. The program aims to continually challenge participants by increasing exercise difficulty over the 15 weeks.

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    Freeletics Rutina 15 Semanas

    Uploaded by

    Sebastian Acosta
    286 views4 pages
    This document outlines a 15-week training program consisting of multiple rounds of bodyweight exercises. The program is broken into weekly sessions featuring different combinations of exercises like pushups, squats, pullups, and burpees. Each goddess or god's routine decreases the number of reps as the rounds progress. The weekly sessions track progress toward personal best times or repetition maximums for each exercise. The program aims to continually challenge participants by increasing exercise difficulty over the 15 weeks.

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    This document outlines a 15-week training program consisting of multiple rounds of bodyweight exercises. The program is broken into weekly sessions featuring different combinations of exercises like pushups, squats, pullups, and burpees. Each goddess or god's routine decreases the number of reps as the rounds progress. The weekly sessions track progress toward personal best times or repetition maximums for each exercise. The program aims to continually challenge participants by increasing exercise difficulty over the 15 weeks.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    286 views4 pages

    Freeletics Rutina 15 Semanas

    Uploaded by

    Sebastian Acosta
    This document outlines a 15-week training program consisting of multiple rounds of bodyweight exercises. The program is broken into weekly sessions featuring different combinations of exercises like pushups, squats, pullups, and burpees. Each goddess or god's routine decreases the number of reps as the rounds progress. The weekly sessions track progress toward personal best times or repetition maximums for each exercise. The program aims to continually challenge participants by increasing exercise difficulty over the 15 weeks.

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    The document outlines a 15 week strength training program divided into weekly sessions and routines. It prescribes bodyweight exercises in circuits and aims to improve performance metrics over time.

    The program is divided into weekly sessions that progress the intensity and difficulty of exercises over multiple rounds. Exercises are generally bodyweight movements like pushups, squats, pullups, etc. performed in circuits with targets to improve over time.

    Examples of exercises prescribed include pushups, squats, pullups, situps, burpees, etc. Exercises vary between routines and include number of reps, sets, or time domain targets to improve on.

    ENTRENAMIENTO FREELETICS

    Venus
    EJERCICIO RONDA 1 RONDA 2 RONDA 3 RONDA 4
    PUSHUP 50 50 50 50
    JACKKNIFES 20 20 20 20
    DEEP SQUAT 50 50 50 50

    Poseidón

    EJERCICIO RONDA 1 RONDA 2 RONDA 3 RONDA 4

    PULLUPS 20 15 10 5

    PUSHUPS 20 15 10 5

    Aphrodite

    EJERCICIO RONDA 1 RONDA 2 RONDA 3 RONDA 4 RONDA 5

    BURPEES 50 40 30 20 10

    SQUATS 50 40 30 20 10

    SITUPS 50 40 30 20 10

    Dione

    EJERCICIO RONDA 1 RONDA 2 RONDA 3

    JUMPING JACKS 75 75 75

    BURPEES 25 25 25

    LEVER LEG 50 50 50

    JUMPING JACKS 75 75 75

    SITUPS 50 50 50

    BURPEES 25 25 25

    HADES

    EJERCICIO RONDA 1 RONDA 2 RONDA 3

    BURPEES 25 25 25

    PULLUPS 15 15 15

    PUSHUPS 15 15 15

    BURPEES 25 25 25

    RUN 2X 40m 2X 40m 2X 40m


    Zeus

    EJERCICIO RONDA 1 RONDA 2 RONDA 3 RONDA 4

    HS PUSHUP 5 5 5 5

    PULLUPS 15 15 15 15

    PUSHUP 25 25 25 25

    SITUPS 35 35 35 35

    SQUATS 45 45 45 45

    DESC. 120seg 120seg 120seg

    Metis

    EJERCICIO RONDA 1 RONDA 2 RONDA 3

    BURPEES 10 25 10

    CLIMBERS 10 25 10

    HIGH JUMP 10 25 10

    Artemis

    EJERCICIO RONDA 1

    BURPEES 50

    PULLUPS 50

    PUSHUPS 100

    SQUATS 150

    BURPEES 50

    *SIT UP MAX  300”

    *PULL UP MAX  100”

    *PUSHUPS MAX  100”

    *SQUAT MAX  300”

    *LEG LEVER  300”


    FUERZA
    SEMANA 1-15
    RETO
    DE SESI SESION
    SEMANA SESION 1 SESION 2 SESION 3 SESION 4 SESION 6
    SEMAN ON 5 7
    A
    PULLUP PULLUP
    MAX 3m DESC. MAX 3m DESC.
    1 VENUS SQUATS VENUS SQUATS
    MAX 3m DESC. MAX 3m DESC.
    PULLUP MAX PULLUP MAX

    POSEIDON
    POSEIDON 5
    Venus 5m DESC.
    2 m DESC. APHRODITE VENUS
    PB
    SITUP MAX
    SITUP MAX
    PUSHUP MAX
    2m DESC.
    PULLUP PUSHUP MAX
    MAX 3m 2m DESC.
    DESC. PULLUP
    PUSHUP MAX MAX 3m DESC.
    3m DESC. PUSHUP MAX
    PULLUP 3m DESC.
    PullupM MAX 2m PULLUP
    VENUS
    AX PB 3 DESC. DIONE MAX 2m DESC.
    AMBAS PUSHUP MAX PUSHUP MAX
    2m DESC. 2m DESC.
    PULLUP PULLUP
    MAX 1m MAX 1m DESC.
    DESC. PUSHUP MAX
    PUSHUP MAX 1m DESC.
    1m DESC. PULLUP MAX
    PULLUP
    MAX
    Aphrodit
    e APHRODIT
    4 APHRODITE HADES HADES
    ESTREL E
    LA

    SQUATS
    MAX 5m DESC.
    LEGLEVERMA
    Aphrodit X 3m DESC.
    e PB SQUATS APHRODIT
    5 ZEUS ZEUS
    SquatM MAX 3m E
    AX P DESC.

    LEGLEVERMA
    X
    METIS
    Artemis PULLUP
    PB MAX 3m DESC.
    6 VENUS DIONE ZEUS
    Aphrodit PULLUP
    e PB MAX 2m DESC.
    PULLUP MAX
    7 ARTEMIS POSEIDON VENUS
    (HELLWE POSEIDON ZEUS ARTEMIS
    EK) DIONE APHRODITE HADES
    SQUATS
    MAX 5m DESC.
    SQUATS
    Poseido
    HADES 7m MAX 3m DESC.
    n
    8 POSEIDON ARTEMIS DESC. SQUATS
    ESTREL
    SITUP MAX MAX 5m DESC.
    LA
    METIS

    Hades
    PB
    9 ZEUS APHRODITE HADES VENUS
    Aphrodit
    e PB
    METIS 5m
    Zeus PB 10 ZEUS VENUS DESC. ARTEMIS
    SITUP MAX
    PUSHUP MAX
    2m DESC.
    HADES 7m SITUP MAX 3m
    Hades
    11 DESC. APHRODITE ZEUS DESC.
    PB
    SQUATS MAX LEGLEVERMA
    X 2m DESC.
    PUSHUP MAX
    Venus
    POSEIDON 5m
    PB
    12 VENUS DESC. DIONE ZEUS
    Dione
    SQUATS MAX
    PB
    LEGLEVERMA
    X 3m DESC.
    PUSHUP MAX
    Zeus PB 13 ARTEMIS 1m DESC. ZEUS VENUS
    LEGLEVERMA
    X 3m DESC.
    SQUATS MAX
    Zeus PB 14 ZEUS METIS ZEUS METIS
    ARTEMIS 7m POSEIDON VENUS
    15 ARTEMIS 7m VENUS
    DESC. DION 3m DESC. POSEID
    (HELLWE APHRODITE DESC. HADES
    LEGLEVERMA E LEGLEVER ON
    EK) SITUP MAX SITUP MAX
    X MAX ZEUS

    PB: ejercicio exigencia completa, existe una forma sencilla. (si no se cumple se repite la semana)

    ESTRELLA: obtiene el menor tiempo, del ejercicio mencionado. (si no se cumple se repite la semana)

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