Kezdő program modell Day 1 Day 2 Day 3 Day 4

Strength 1 Heavy 75-85 % Squat Hinge Pull Press

Strength 2 55-75 % Pull Press Squat Hinge
WOD - - - -
Kardio - - - -

Kezdő 2 program modell Day 1 Day 2 Day 3 Day 4

Strength 1 Heavy 75-85 % Squat Hinge Pull Press
Strength 2 55-75 % Pull Press Squat Hinge
WOD - - - -
Kardio Press Squat Hinge Pull

Haladó program modell Day 1 Day 2 Day 3 Day 4

Strength Heavy 75-85 % Squat Pull Hinge Press
WOD 1. rész Press Squat Pull Hinge
WOD 2. rész Hinge Press Squat Pull
Kardio Pull Hinge Press Squat

Squat: Back squat, Front squat, Overhead squat, Goblet squat, walking lunge, step up.

Hinge: Deadlift, Sumo deadlift, Clean, snatch , swing

Pull: Pullup, Muscleup, row

Press: Bench press, overhead press, dip, pushup