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 doesn’t require equipment. There are no mandatory breaks.
Metis is a very short workout. That means high speed from the beginning to the end.