WEEK 1 WEEK 2

Venus Artemis
Burpee MAX Metis
Aphrodite Aphrodite
Squat MAX Burpee MAX
Dione Artemis

WEEK 4
WEEK 3 Aphrodite
Aphrodite Aphrodite
Hades Pushup MAX - 3min Pause - Pullup MAX -
Artemis 3min Pause - Pushup MAX - 3min Pause -
Hades - 7min Pause - Situp MAX Pullup MAX - 3min Pause - Pushup MAX -
3min Pause - Pullup MAX
Aphrodite

WEEK 5
Hades WEEK 6
Artemis Zeus
Situp MAX - 3min Pause - Burpee MAX - Burpee MAX
4min Pause - Situp MAX Artemis
Iris Aphrodite
Hades Zeus

WEEK 8
WEEK 7 Hades
HELL DAY 1-Dione, Poseidon, Venus Squat MAX - 5min Pause - Situp MAX
HELL DAY 2-Artemis, Metis, Aphrodite Hades
HELL DAY 3-Poseidon, Zeus, Iris Zeus
Hades

WEEK 9 WEEK 10
Zeus Zeus
Iris - 7min Pause - Situp MAX Iris
Artemis Hades
Iris - 7min Pause - Situp MAX 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 HADES
1 Rounds 3 Rounds
Burpees 50 Burpees 25
Pullups 50 Pullups 15
Pushups 100 Pushups 15
Squats 150 Burpees 25
Burpees 50 Run 80m (2x 40m)

IRIS VENUS
Run 1km 4 Rounds
5 Rounds Pushups 50
Jumping Jacks 100 Jackknives 20
Climbers 100 Deep Squats 50
Run 1km

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.