Fat Burning » CrossFit for beginners
Beginner
Автор программы
The content of of the program
1 «3 тренировки (1 неделя)»
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This summary table shows the boundary values of the main parameters of training. This helps to better understand in what mode will be carried out workouts. All training programs of the AtletIQ are developed considering principle of variability of the training scheme.
| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Rope Jumping (a) | 5 | 30 | 40 sec |
| 2 | Burpee (a) | 5 | 5 | 40 sec |
| 3 | Bodyweight Squat (a) | 5 | 10 | 30 sec |
| 4 | Crunches (a) | 5 | 10 | 30 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Clean Deadlift (a) | 4 | 5 | 20-60 sec |
| 2 | Прыжки на подставку (a) | 4 | 10 | 20 sec |
| 3 | Hanging Leg Raise (a) | 4 | 8 | 30 sec |
| 4 | Выпады (a) | 4 | 10 | 20 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Pullups (a) | 5 | 5 | 20 sec |
| 2 | Pushups (a) | 5 | 9 | 20 sec |
| 3 | Bodyweight Squat (a) | 5 | 15 | 20 sec |
| 6 day (rest) | ||||
Training intensity for each exercise ( what is it ?)
This graph provides information about how the intensity of the workouts in this program will change, and what contribution to the overall load each of the exercises will make. In other words, you can assess which workouts will be easier, and which — heavier.
For each exercise AtletIQ calculate a weight (or adjust the number of repetitions), so that you can perform a specified number of repetitions with a given load level.
2 «3 тренировки (2 неделя)»
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| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Front Barbell Squat | 4 | 7x40 sec | 20 sec |
| 2 | Pullups | 4 | 7x40 sec | 20 sec |
| 3 | Clean Deadlift | 4 | 10x40 sec | 20 sec |
| 4 | Rope Jumping | 4 | 30x40 sec | 20 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Burpee (a) | 6 | 9x40 sec | 20 sec |
| 2 | Bodyweight Squat (a) | 6 | 9x40 sec | 20 sec |
| 3 | Pushups (a) | 6 | 9x40 sec | 20 sec |
| 4 | Crunches (a) | 6 | 9x40 sec | 20 sec |
| 5 | Rope Jumping (a) | 4 | 30x40 sec | 20 sec |
| 6 | Планка (a) | 3 | 50 sec | 20 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Barbell Full Squat (a) | 4 | 7x40 sec | 20 sec |
| 2 | Махи гири двумя руками (a) | 4 | 10x20 sec | 20 sec |
| 3 | Прыжки на подставку (a) | 4 | 8x20 sec | 20 sec |
| 4 | Бросок мяча из-за головы с приседанием (a) | 4 | 6x20 sec | 20 sec |
| 5 | Планка | 4 | 45 sec | 20 sec |
| 6 day (rest) | ||||
Training intensity for each exercise ( what is it ?)
3 «3 тренировки (3 неделя)»
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| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Push Press (a) | 3 | 7x30 sec | 30 sec |
| 2 | Прыжки на подставку (a) | 3 | 7x30 sec | 30 sec |
| 3 | Hanging Leg Raise (a) | 3 | 7x30 sec | 30 sec |
| 4 | Rope Jumping | 1 | Max | 40 sec |
| 5 | Crunches | 1 | Max | 40 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Clean Deadlift | 3 | 10x20 sec | 40 sec |
| 2 | Barbell Lunge | 3 | 10x20 sec | 40 sec |
| 3 | Pullups (a) | 3 | 21 | 30 sec |
| 4 | Bodyweight Squat (a) | 3 | 15 | 30 sec |
| 5 | Crunches (a) | 3 | 9 | 30 sec |
| 6 | Планка | 3 | 60 sec | 30 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Махи гири двумя руками (a) | 5 | 21 | 40 sec |
| 2 | Pullups (a) | 5 | 12 | 40 sec |
| 3 | Планка | 3 | 60 sec | 30 sec |
| 6 day (rest) | ||||
Training intensity for each exercise ( what is it ?)
4 «3 тренировки (4 неделя)»
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| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Rowing, Stationary | 1 | 5 min | 90 sec |
| 2 | Burpee (a) | 3 | 5x25 sec | 20 sec |
| 3 | Push Press (a) | 3 | 5x25 sec | 20 sec |
| 4 | Clean Deadlift (a) | 1 | 10x40 sec | 20 sec |
| 5 | Hanging Leg Raise (a) | 1 | 10x40 sec | 20 sec |
| 6 | Планка | 4 | 60 sec | 20 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Push Press (a) | 1 | 21 | 40 sec |
| 2 | Прыжки на подставку (a) | 1 | 15 | 30 sec |
| 3 | Crunches (a) | 1 | 9 | 30 sec |
| 4 | Pullups | 7 | 12 | 30 sec |
| 5 | Barbell Lunge | 2 | 10 | 30 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Pullups (a) | 5 | 12 | 40 sec |
| 2 | Pushups (a) | 5 | 40 | 30 sec |
| 3 | Bodyweight Squat (a) | 5 | 50 | 30 sec |
| 6 day (rest) | ||||
Training intensity for each exercise ( what is it ?)
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Как тренироваться с Atletiq.com?
- Зарегистрируйтесь в сервисе Atletiq.com
- Активируйте подходящую вам программу в каталоге или создайте свою собственную.
- Используйте «Мобильный ассистент», чтобы приступить к тренировкам.
Ваш мобильный ассистент на тренировке
Ассистент подскажет: какой вес устанавливать, как и сколько раз выполнять упражнение, сколько времени отдыхать между подходами. Интерактивный секундомер проведет вас по тренировке и не позволит отклониться от намеченного плана.
