RETO 15 SEMANAS DE FREELETICS

Rutina Musculaci y Cardio

SEMANA 1:
1 Sesin:
Burpee Max (n de repeticiones mximo en 300 segundos)
Pullup Max (n de repeticiones mximo en 100 segundos)

2 Sesin:
Squat Max (n de repeticiones mximo en 300 segundos)
Pushups Max (n de repeticiones mximo en 300 segundos)

3 Sesin:
Burpee Max (n de repeticiones mximo en 300 segundos)
Pullup Max (n de repeticiones mximo en 100 segundos)
Situp Max (n de repeticiones mximo en 300 segundos)

4 Sesin:
Aphrodite :
50 Burpee

40 Burpee

30 Burpee

20 Burpee

10 Burpee

50 Sit Up

40 Sit up

30 Sit up

20 Sit up

10 Sit up

50 Squat

40 Squat

30 Squat

20 Squat

10 Squat

SEMANA 2:

1 Sesin:
Hades:
25 Burpee

25 Burpee

25 Burpee

15 Pull Up

15 Pull Up

15 Pull Up

15 Push Up

15 Push Up

15 Push Up

25 Burpee

25 Burpee

25 Burpee

2 x 40 metros Sprint

2 x 40 metros Sprint

2 x 40 metros Sprint

2 Sesin:
Jump Max (n de repeticiones mximo en 300 segundos)
Ares :
7 pull ups

7 pull ups

7 pull ups

7 pull ups

7 pull ups

7 sit ups

7 sit ups

7 sit ups

7 sit ups

7 sit ups

2 x 40 m run

2 x 40 m run

2 x 40 m run

2 x 40 m run

2 x 40 m run

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

3 Sesin:
Dione:
75 Jumping Jacks

75 Jumping Jacks

75 Jumping Jacks

25 Burpees

25 Burpees

25 Burpees

50 Straight leg lever

50 Straight leg lever

50 Straight leg lever

75 Jumping Jacks

75 Jumping Jacks

75 Jumping Jacks

50 Sit Ups

50 Sit Ups

50 Sit Ups

25 Burpees

25 Burpees

25 Burpees

4 Sesin:

 Jump Max (n de repeticiones mximo en 300 segundos)

Ares :
7 pull ups

7 pull ups

7 pull ups

7 pull ups

7 pull ups

7 sit ups

7 sit ups

7 sit ups

7 sit ups

7 sit ups

2 x 40 m run

2 x 40 m run

2 x 40 m run

2 x 40 m run

2 x 40 m run

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

5 Sesin:
Hades:
25 Burpee

25 Burpee

25 Burpee

15 Pull Up

15 Pull Up

15 Pull Up

15 Push Up

15 Push Up

15 Push Up

25 Burpee

25 Burpee

25 Burpee

2 x 40 metros Sprint

2 x 40 metros Sprint

2 x 40 metros Sprint

SEMANA 3:
1 Sesin:

 Burpee Max (n de repeticiones mximo en 300 segundos)

2 Sesin:
Hades :
25 Burpee

25 Burpee

25 Burpee

15 Pull Up

15 Pull Up

15 Pull Up

15 Push Up

15 Push Up

15 Push Up

25 Burpee

25 Burpee

25 Burpee

2 x 40 metros Sprint

2 x 40 metros Sprint

2 x 40 metros Sprint

3 Sesin:
Kentauros :
2 x 20 Metros Estocadas
10 High Jumps
2 x 20 Metros Burpee Frog
10 High Jumps

4 Sesin:
Burpee Max (n de repeticiones mximo en 300 segundos)
Poseidon:
20Pull ups

15 Pull Ups

10 Pull Ups

5 Pull Ups

20 Push Ups

15 Push ups

10 Push Ups

5 Push Ups

SEMANA 4:
1 Sesi: Hades :
25 Burpee

25 Burpee

25 Burpee

15 Pull Up

15 Pull Up

15 Pull Up

15 Push Up

15 Push Up

15 Push Up

25 Burpee

25 Burpee

25 Burpee

2 x 40 metros Sprint

2 x 40 metros Sprint

2 x 40 metros Sprint

10 Burpees

25 Burpees

10 Burpees

10 Climbers

25 Climbers

10 Climbers

10 Jumps

25 Jumps

10 Jumps

2 Sesin
: Kentauros :
2 x 20 Metros Estocadas
10 High Jumps
2 x 20 Metros Burpee Frog
10 High Jumps

3 Sesin:
Metis

Burpee Max (n de repeticiones mximo en 300 segundos)

4 Sesin:
Apollon
25 Burpees

25 Burpees

25 Burpees

400 Metros de Carrera

400 Metros de Carrera

400 Metros de Carrera

50 deep Squat

50 deep Squat

50 deep Squat

400 Metros de Carrera

400 Metros de Carrera

400 Metros de Carrera

SEMANA 5:
1 Sesin:
Hades
25 Burpee

25 Burpee

25 Burpee

15 Pull Up

15 Pull Up

15 Pull Up

15 Push Up

15 Push Up

15 Push Up

25 Burpee

25 Burpee

25 Burpee

2 x 40 metros Sprint

2 x 40 metros Sprint

2 x 40 metros Sprint

2 Sesin:
Uranos :
2km Carrera
50 Burpees
50 Pull Ups
50 Climbers
50 Push Ups
100 Jumps

3 Sesi: Ares
7 pull ups

7 pull ups

7 pull ups

7 pull ups

7 pull ups

7 sit ups

7 sit ups

7 sit ups

7 sit ups

7 sit ups

2 x 40 m run

2 x 40 m run

2 x 40 m run

2 x 40 m run

2 x 40 m run

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

Metis :
10 Burpees

25 Burpees

10 Burpees

10 Climbers

25 Climbers

10 Climbers

10 Jumps

25 Jumps

10 Jumps

4 Sesi:
Zeus:
10 Kipping HS
Pushups

10 Kipping HS
Pushup

10 Kipping HS
Pushup

10 Kipping HS
Pushup

20 Pull Ups

20 Pull Ups

20 Pull Ups

20 Pull Ups

30 Push Ups

30 Push Ups

30 Push Ups

30 Push Ups

40 SitUps

40 SitUps

40 SitUps

40 SitUps

50 Squat

50 Squat

50 Squat

50 Squat

120 seg descanso

20 seg descanso

20 seg descanso

20 seg descanso

5 Sesin:
Hades:
25 Burpee

25 Burpee

25 Burpee

15 Pull Up

15 Pull Up

15 Pull Up

15 Push Up

15 Push Up

15 Push Up

25 Burpee

25 Burpee

25 Burpee

2 x 40 metros Sprint

2 x 40 metros Sprint

2 x 40 metros Sprint

SEMANA 6:
1 Sesin:
Ares:
7 pull ups

7 pull ups

7 pull ups

7 pull ups

7 pull ups

7 sit ups

7 sit ups

7 sit ups

7 sit ups

7 sit ups

2 x 40 m run

2 x 40 m run

2 x 40 m run

2 x 40 m run

2 x 40 m run

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

2 Sesi: Poseidon:
20Pull ups

15 Pull Ups

10 Pull Ups

5 Pull Ups

20 Push Ups

15 Push ups

10 Push Ups

5 Push Ups

Burpee Max (n de repeticiones mximo en 300 segundos)

3 Sesin:
Hera:
40 Jump

40 Jump

40 Jump

40 Jump

40 Jump

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

400 m. Carrera

400 m. Carrera

400 m. Carrera

400 m. Carrera

400 m. Carrera

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

4 Sesi:
Hades :
25 Burpee

25 Burpee

25 Burpee

15 Pull Up

15 Pull Up

15 Pull Up

15 Push Up

15 Push Up

15 Push Up

25 Burpee

25 Burpee

25 Burpee

2 x 40 metros Sprint

2 x 40 metros Sprint

2 x 40 metros Sprint

SEMANA 7:
1 Sesi: Uranos
2km Carrera
50 Burpees
50 Pull Ups
50 Climbers
50 Push Ups
100 Jumps

Apollon:
25 Burpees

25 Burpees

25 Burpees

400 Metros de Carrera

400 Metros de Carrera

400 Metros de Carrera

50 deep Squat

50 deep Squat

50 deep Squat

400 Metros de Carrera

400 Metros de Carrera
400 Metros de Carrera
Situp Max (n de repeticiones mximo en 300 segundos)

2 Sesin:
Kentauros:
2 x 20 Metros Estocadas
10 High Jumps
2 x 20 Metros Burpee Frog
10 High Jumps

3 Sesin:
Zeus
10 Kipping HS
Pushups

10 Kipping HS
Pushup

10 Kipping HS
Pushup

10 Kipping HS
Pushup

20 Pull Ups

20 Pull Ups

20 Pull Ups

20 Pull Ups

30 Push Ups

30 Push Ups

30 Push Ups

30 Push Ups

40 SitUps

40 SitUps

40 SitUps

40 SitUps

50 Squat

50 Squat

50 Squat

50 Squat

120 seg descanso

20 seg descanso

20 seg descanso

20 seg descanso

Hades:
25 Burpee

25 Burpee

25 Burpee

15 Pull Up

15 Pull Up

15 Pull Up

15 Push Up

15 Push Up

15 Push Up

25 Burpee

25 Burpee

25 Burpee

2 x 40 metros Sprint

2 x 40 metros Sprint

2 x 40 metros Sprint

Poseidon:
20Pull ups

15 Pull Ups

10 Pull Ups

5 Pull Ups

20 Push Ups

15 Push ups

10 Push Ups

5 Push Ups

SEMANA 8:
1 Sesin:
Hades
25 Burpee

25 Burpee

25 Burpee

15 Pull Up

15 Pull Up

15 Pull Up

15 Push Up

15 Push Up

15 Push Up

25 Burpee

25 Burpee

25 Burpee

2 x 40 metros Sprint

2 x 40 metros Sprint

2 x 40 metros Sprint

2 Sesi:
Aphrodite:
50 Burpee

40 Burpee

30 Burpee

20 Burpee

10 Burpee

50 Sit Up

40 Sit up

30 Sit up

20 Sit up

10 Sit up

50 Squat

40 Squat

30 Squat

20 Squat

10 Squat

3 Sesin:
Dione:
75 Jumping Jacks

75 Jumping Jacks

75 Jumping Jacks

25 Burpees

25 Burpees

25 Burpees

50 Straight leg lever

50 Straight leg lever

50 Straight leg lever

75 Jumping Jacks

75 Jumping Jacks

75 Jumping Jacks

50 Sit Ups

50 Sit Ups

50 Sit Ups

25 Burpees

25 Burpees

25 Burpees

4 Sesi: Artemis
50 Burpees
50 Pull ups
100 Push Ups
150 Squats
50 Burpees

5 Sesin:
Leg Lever Max (n de repeticiones mximo en 300 segundos)
Poseidon:
20Pull ups

15 Pull Ups

10 Pull Ups

5 Pull Ups

20 Push Ups

15 Push ups

10 Push Ups

5 Push Ups

SEMANA 9

1 Sesin:
Hades
25 Burpee

25 Burpee

25 Burpee

15 Pull Up

15 Pull Up

15 Pull Up

15 Push Up

15 Push Up

15 Push Up

25 Burpee

25 Burpee

25 Burpee

2 x 40 metros Sprint

2 x 40 metros Sprint

2 x 40 metros Sprint

2 Sesin:
Pullup Max (n de repeticiones mximo en 100 segundos)
Jump Max (n de repeticiones mximo en 300 segundos) HS Pushups Max (n de
repeticiones mximo en 100 segundos)

3 Sesi:
Burpee Max (n de repeticiones mximo en 300 segundos)
Squat Max (n de repeticiones mximo en 300 segundos)
Burpee Max (n de repeticiones mximo en 300 segundos)
Squat Max (n de repeticiones mximo en 300 segundos)

4 Sesi:
Pullup Max (n de repeticiones mximo en 100 segundos)
Jump Max (n de repeticiones mximo en 300 segundos)
Situp Max (n de repeticiones mximo en 300 segundos) HS Pullup Max (n de
repeticiones mximo en 100 segundos)

5 Sesi:
Hera:
40 Jump

40 Jump

40 Jump

40 Jump

40 Jump

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

400 m. Carrera

400 m. Carrera

400 m. Carrera

400 m. Carrera

400 m. Carrera

60 seg

60 seg

60 seg

60 seg

60 seg

descanso

descanso

descanso

descanso

descanso

SEMANA 10:
1 Sesi: Atlas
2 km Carrera
50 Deep Squats
50 Burpees
50 Froggers
50 Leg lever
100 jumps

2 Sesi: Iris:
1 Km carrera
100 Jumping Jacks
100 Climbers
100 Jumping Jacks
100 Climbers 100 jumping jacks
100 Climbers 100 jumping jacks
100 climbers 100 jumping jacks
100 climbers
1 km Carrera

3 Sesin:
Hyperion:
6 hs
Pushups

6 hs
Pushups

6 hs
Pushups

6 hs
Pushups

6 hs
Pushups

6 hs
Pushups

12 Strict Pull 12 Strict Pull 12 Strict Pull 12 Strict Pull 12 Strict Pull 12 Strict Pull
Ups
Ups
Ups
Ups
Ups
Ups
6 OH push
Ups

6 OH push
Ups

6 OH push
Ups

6 OH push
Ups

6 OH push
Ups

6 OH push
Ups

12 Pistols

12 Pistols

12 Pistols

12 Pistols

12 Pistols

12 Pistols

60 Seg
Descanso

60 Seg
Descanso

60 Seg
Descanso

60 Seg
Descanso

60 Seg
Descanso

60 Seg
Descanso

4 Sesi:
Atlas
2 km Carrera
50 Deep Squats
50 Burpees
50 Froggers
50 Leg lever
100 jumps

SEMANA 11:
1 Sesi: Dione:
75 Jumping Jacks

75 Jumping Jacks

75 Jumping Jacks

25 Burpees

25 Burpees

25 Burpees

50 Straight leg lever

50 Straight leg lever

50 Straight leg lever

75 Jumping Jacks

75 Jumping Jacks

75 Jumping Jacks

50 Sit Ups

50 Sit Ups

50 Sit Ups

25 Burpees

25 Burpees

25 Burpees

2 Sesi: Aphrodite:
50 Burpee

40 Burpee

30 Burpee

20 Burpee

10 Burpee

50 Sit Up

40 Sit up

30 Sit up

20 Sit up

10 Sit up

50 Squat

40 Squat

30 Squat

20 Squat

10 Squat

3 Sesi:
Dione:
75 Jumping Jacks

75 Jumping Jacks

75 Jumping Jacks

25 Burpees

25 Burpees

25 Burpees

50 Straight leg lever

50 Straight leg lever

50 Straight leg lever

75 Jumping Jacks

75 Jumping Jacks

75 Jumping Jacks

50 Sit Ups

50 Sit Ups

50 Sit Ups

25 Burpees

25 Burpees

25 Burpees

4 Sesin:
Aphrodite:
50 Burpee

40 Burpee

30 Burpee

20 Burpee

10 Burpee

50 Sit Up

40 Sit up

30 Sit up

20 Sit up

10 Sit up

50 Squat

40 Squat

30 Squat

20 Squat

10 Squat

SEMANA 12:
1 Sesin:
Aphrodite:
50 Burpee

40 Burpee

30 Burpee

20 Burpee

10 Burpee

50 Sit Up

40 Sit up

30 Sit up

20 Sit up

10 Sit up

50 Squat

40 Squat

30 Squat

20 Squat

10 Squat

Dione:
75 Jumping Jacks

75 Jumping Jacks

75 Jumping Jacks

25 Burpees

25 Burpees

25 Burpees

50 Straight leg lever

50 Straight leg lever

50 Straight leg lever

75 Jumping Jacks

75 Jumping Jacks

75 Jumping Jacks

50 Sit Ups

50 Sit Ups

50 Sit Ups

25 Burpees

25 Burpees

25 Burpees

2 Sesin:
Hera:

40 Jump

40 Jump

40 Jump

40 Jump

40 Jump

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

400 m. Carrera

400 m. Carrera

400 m. Carrera

400 m. Carrera

400 m. Carrera

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

3 Sesi:
Metis
10 Burpees

25 Burpees

10 Burpees

10 Climbers

25 Climbers

10 Climbers

10 Jumps

25 Jumps

10 Jumps

Ares:
7 pull ups

7 pull ups

7 pull ups

7 pull ups

7 pull ups

7 sit ups

7 sit ups

7 sit ups

7 sit ups

7 sit ups

2 x 40 m run

2 x 40 m run

2 x 40 m run

2 x 40 m run

2 x 40 m run

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

4 Sesi:
Apollon:
25 Burpees

25 Burpees

25 Burpees

400 Metros de Carrera

400 Metros de Carrera

400 Metros de Carrera

50 deep Squat

50 deep Squat

50 deep Squat

400 Metros de Carrera

400 Metros de Carrera

400 Metros de Carrera

SEMANA 13:

1 Sesi:
Situp Max (n de repeticiones mximo en 300 segundos)
Split Lunge Max (n de repeticiones mximo en 300 segundos)
Situp Max (n de repeticiones mximo en 300 segundos)
Split Lunge Max (n de repeticiones mximo en 300 segundos)
Squat Max (n de repeticiones mximo en 300 segundos)

2 Sesin:
Hades:
25 Burpee

25 Burpee

25 Burpee

15 Pull Up

15 Pull Up

15 Pull Up

15 Push Up

15 Push Up

15 Push Up

25 Burpee

25 Burpee

25 Burpee

2 x 40 metros Sprint

2 x 40 metros Sprint

2 x 40 metros Sprint

3 Sesi:
Zeus
10 Kipping HS
Pushups

10 Kipping HS
Pushup

10 Kipping HS
Pushup

10 Kipping HS
Pushup

20 Pull Ups

20 Pull Ups

20 Pull Ups

20 Pull Ups

30 Push Ups

30 Push Ups

30 Push Ups

30 Push Ups

40 SitUps

40 SitUps

40 SitUps

40 SitUps

50 Squat

50 Squat

50 Squat

50 Squat

120 seg descanso

20 seg descanso

20 seg descanso

20 seg descanso

4 Sesi:
Situp Max (n de repeticiones mximo en 300 segundos)
Split Lunge Max (n de repeticiones mximo en 300 segundos)

 Situp Max (n de repeticiones mximo en 300 segundos)

Split Lunge Max (n de repeticiones mximo en 300 segundos)
Situp Max (n de repeticiones mximo en 300 segundos)

SEMANA 14:
1 Sesi:
Apollon:
25 Burpees

25 Burpees

25 Burpees

400 Metros de Carrera

400 Metros de Carrera

400 Metros de Carrera

50 deep Squat

50 deep Squat

50 deep Squat

400 Metros de Carrera

400 Metros de Carrera

400 Metros de Carrera

10 Burpees

25 Burpees

10 Burpees

10 Climbers

25 Climbers

10 Climbers

10 Jumps

25 Jumps

10 Jumps

2 Sesi:
Artemis
50 Burpees
50 Pull ups
100 Push Ups
150 Squats
50 Burpees

3 Sesi:
Metis

4 Sesi:
Apollon:

25 Burpees

25 Burpees

25 Burpees

400 Metros de Carrera

400 Metros de Carrera

400 Metros de Carrera

50 deep Squat

50 deep Squat

50 deep Squat

400 Metros de Carrera

400 Metros de Carrera

400 Metros de Carrera

SEMANA 15
1 Sesin:
Hades:
25 Burpee

25 Burpee

25 Burpee

15 Pull Up

15 Pull Up

15 Pull Up

15 Push Up

15 Push Up

15 Push Up

25 Burpee

25 Burpee

25 Burpee

2 x 40 metros Sprint

2 x 40 metros Sprint

2 x 40 metros Sprint

2 Sesin:
Ares:
7 pull ups

7 pull ups

7 pull ups

7 pull ups

7 pull ups

7 sit ups

7 sit ups

7 sit ups

7 sit ups

7 sit ups

2 x 40 m run

2 x 40 m run

2 x 40 m run

2 x 40 m run

2 x 40 m run

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

60 seg
descanso

Split Lunge Max (n de repeticiones mximo en 300 segundos)

Squat Max (n de repeticiones mximo en 300 segundos)
Burpee Max (n de repeticiones mximo en 300 segundos)

3 Sesi:
Hades
25 Burpee

25 Burpee

25 Burpee

15 Pull Up

15 Pull Up

15 Pull Up

15 Push Up

15 Push Up

15 Push Up

25 Burpee

25 Burpee

25 Burpee

2 x 40 metros Sprint

2 x 40 metros Sprint

2 x 40 metros Sprint

Situp Max (n de repeticiones mximo en 300 segundos)

Artemis
50 Burpees
50 Pull ups
100 Push Ups
150 Squats
50 Burpees

4 Sesi:
Dione:
75 Jumping Jacks

75 Jumping Jacks

75 Jumping Jacks

25 Burpees

25 Burpees

25 Burpees

50 Straight leg lever

50 Straight leg lever

50 Straight leg lever

75 Jumping Jacks

75 Jumping Jacks

75 Jumping Jacks

50 Sit Ups

50 Sit Ups

50 Sit Ups

25 Burpees

25 Burpees

25 Burpees

5 Sesin:
Atlas
2 km Carrera
50 Deep Squats
50 Burpees
50 Froggers
50 Leg lever
100 jumps

6 Sesin:
Pullup Max (n de repeticiones mximo en 100 segundos) Pullup Max (n de
repeticiones mximo en 100 segundos)
Pullup Max (n de repeticiones mximo en 100 segundos)
Metis

7 Sesi:
Aphrodite:
50 Burpee

40 Burpee

30 Burpee

20 Burpee

10 Burpee

50 Sit Up

40 Sit up

30 Sit up

20 Sit up

10 Sit up

50 Squat
40 Squat
30 Squat
20 Squat
Burpee Max (n de repeticiones mximo en 300 segundos)

10 Squat