Vous êtes sur la page 1sur 4

WEEK 1

Venus
Burpee MAX
Aphrodite
Squat MAX
Dione

WEEK 2
Artemis
Metis
Aphrodite
Burpee MAX
Artemis

WEEK 3
Aphrodite
Hades
Artemis
Hades - 7min Pause - Situp MAX


WEEK 4
Aphrodite
Aphrodite
Pushup MAX - 3min Pause - Pullup MAX -
3min Pause - Pushup MAX - 3min Pause -
Pullup MAX - 3min Pause - Pushup MAX -
3min Pause - Pullup MAX
Aphrodite

WEEK 5
Hades
Artemis
Situp MAX - 3min Pause - Burpee MAX -
4min Pause - Situp MAX
Iris
Hades

WEEK 6
Zeus
Burpee MAX
Artemis
Aphrodite
Zeus

WEEK 7
HELL DAY 1-Dione, Poseidon, Venus
HELL DAY 2-Artemis, Metis, Aphrodite
HELL DAY 3-Poseidon, Zeus, Iris

WEEK 8
Hades
Squat MAX - 5min Pause - Situp MAX
Hades
Zeus
Hades


WEEK 9
Zeus
Iris - 7min Pause - Situp MAX
Artemis
Iris - 7min Pause - Situp MAX
WEEK 10
Zeus
Iris
Hades
Aphrodite


WEEK 11
Artemis
Pushup MAX - 3min Pause - Pushup MAX -3min Pause - Pushup MAX - 3min Pause -Burpee MAX
Dione
Pullup MAX - 4min Pause - Pullup MAX -4min Pause - Pullup MAX - 2min Pause -Burpee MAX
Venus

WEEK 12
Aphrodite
Hades - 7min Pause - Squat MAX
Burpee MAX - 3min Pause - Burpee MAX -5min Pause - Burpee MAX
Hades - 7min Pause - Situp MAX

WEEK 13
Dione
Pushup MAX - 3min Pause - Pullup MAX -3min Pause - Burpee MAX - 4min Pause -Pullup MAX - 3min
Pause - Pushup MAX
Venus
Pushup MAX - 3min Pause - Pullup MAX -3min Pause - Burpee MAX - 4min Pause -Pullup MAX - 3min
Pause - Pushup MAX
Dione

WEEK 14
Poseidon - 5min Pause - Metis
Iris - 7min Pause - Situp MAX
Poseidon - 5min Pause - Metis
Iris - 7min Pause - Situp MAX

WEEK 15- HELLWEEK
Day 1: Dione or Zeus
Day 2: Squat MAX & Pushup MAX & Metis
Day 3: Dione
Day 4: Aphrodite
Day 5: Dione or Zeus
Day 6: Aphrodite
Day 7: Dione or Zeus & Metis & Squat MAX
Day 8, 9 and 10: Rest.



APHRODITE



ARTEMIS
1 Rounds
Burpees 50
Pullups 50
Pushups 100
Squats 150
Burpees 50
HADES
3 Rounds
Burpees 25
Pullups 15
Pushups 15
Burpees 25
Run 80m (2x 40m)

IRIS
Run 1km
5 Rounds
Jumping Jacks 100
Climbers 100
Run 1km

VENUS
4 Rounds
Pushups 50
Jackknives 20
Deep Squats 50
POSEIDON


PULLUP MAX
100 seconds (1:40min) Pullups
BURPEE MAX
300 seconds (5min) Burpees.
PUSH-UP MAX
Push-ups for 100 seconds. No breaks. As many repetitions as possible.
SQUAT MAX
Squats for 300 seconds. No breaks. As many repetitions as possible.
SITUP MAX
300 seconds (5min)

CARDIO WORKOUT: DIONE


STRENGTH WORKOUT: ZEUS
The strength workout is called Zeus. It requires a pullup bar and a wall. There are mandatory breaks of 2min
after every round.


METIS
The new workout is called Metis. It doesnt require equipment. There are no mandatory breaks.
Metis is a very short workout. That means high speed from the beginning to the end.