4/4/2014 Freeletics Workout Program: Exercises

For Fastest Time excercise

Cardio
Apollon 3 rounds- 25 burpees, 400m run, 50 deep squats, 400m run

Atlas Run 2K, 50 deep squats, 50 burpees, 50 frogger, 50 leg lever, 100 jumps

Dione 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees

Gaia 10 rounds- 40 jumping jacks, 30 jumps, 20 froggers, 10 standups

Heras 5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest

Iris .6 mile run, 5 rounds each - 100 jumping jacks, 100 climbers- .6 mile run

Metis 10/25/10 each- Burpees, Climbers, High Jump

Strength For Fastest Time

Hyperion 6 rounds- 6 HS pushups, 12 strict pullups, 6 OH Pushups, 12 pistols, 60 second rest

Kentauros 6 rounds- 2x20m walking lunges, 10 high jumps, 2x20m burpee frogs, 10 high jumps

Kronos 100 pushups, 200 situps, 300 squats, 200 leg levers, 100 pullups

Poseidon 20/15/10/5 each- pullups & pushups

Venus 4 rounds- 50 pushups, 20 jackknives, 50 deep squats

Zues 4 rounds- 5 HS pushups, 15 pullups, 25 pushups, 35 situps, 45 squats, 120 sec rest

Combo For Fastest Time

Aphrodite 50/40/30/20/10 each- Burpees, Air Squats, Situps

Ares 5 rounds- 7 pullups, 7 jackknives, 2X40m sprints, 60 sec rest

Artemis 50 burpees, 50 pullups, 100 pushups, 150 squats, 50 burpees

Hades 3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Helios 100 burpees, 125 lunges, 150 climbers, 125 situps, 150 climbers, 125 lunges, 100 burpees

Uranos 2 k run, 50 burpees, 50 pullups, 50 climbers, 50 pushups, 100 jumps

Max
Max Reps
Workouts
Burpee 300 seconds
HS
100 seconds
Pushup
Jackknife 100 seconds
Jump 300 seconds
Leg Lever 300 seconds
Lunge 300 seconds
Pullup 100 seconds
Pushup 100 seconds
Situp 300 seconds
Squat 300 seconds

http://915freeletics.blogspot.co.uk/p/cardio-for-fastest-time-excercise.html 1/1