Active Recovery » Street Workout (easy)

Active Recovery » Street Workout (easy)

The content of of the program

1 «1-3 тренировка»

Table scrolls horizontally
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)SetsReps Rest between sets
1 day
1Trail Running/Walking 110 min-15 min 60 sec
2Pullups 110 30 sec
3Pushups 110 30 sec
2 day (rest)
3 day
1Trail Running/Walking 110 min-15 min 60 sec
2Chin-Up 110 30 sec
3Bench Dips 110 30 sec
4 day (rest)
5 day
1Trail Running/Walking 110 min-15 min 60 sec
2Wide-Grip Rear Pull-Up 110 30 sec
3Dips - Triceps Version 110 30 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.
Workout #1
20 min
1×10 min
Rest: 60 sec
moderate
1×10
Rest: 30 sec
moderate
1×5
Rest: 30 sec
moderate
> 180 kg 113 scores
Workout #2
20 min
1×10 min
Rest: 60 sec
moderate
1×10
Rest: 30 sec
moderate
1×2
Rest: 30 sec
moderate
> 280 kg 118 scores
Workout #3
20 min
1×10 min
Rest: 60 sec
moderate
1×10
Rest: 30 sec
moderate
1×10
Rest: 30 sec
moderate
> 300 kg 121 scores

2 «4-6 тренировка»

Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Trail Running/Walking (a)26 min-9 min 60 sec
2Pullups (a)210 30 sec
3Pushups (a)210 30 sec
2 day (rest)
3 day
1Trail Running/Walking (a)26 min-9 min 60 sec
2Chin-Up (a)210 30 sec
3Bench Dips (a)210 30 sec
4 day (rest)
5 day
1Trail Running/Walking (a)26 min-9 min 60 sec
2Wide-Grip Rear Pull-Up (a)210 30 sec
3Dips - Triceps Version (a)210 30 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Workout #1
24 min
2×6 min
Rest: 60 sec
moderate
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
1×6
Rest: 30 sec
very hard
1×5
Rest: 30 sec
heavy
> 380 kg 198 scores
Workout #2
24 min
2×6 min
Rest: 60 sec
moderate
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
1×2
Rest: 30 sec
very hard
1×2
Rest: 30 sec
heavy
> 590 kg 211 scores
Workout #3
24 min
2×6 min
Rest: 60 sec
moderate
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
> 640 kg 218 scores

3 «7-9 тренировка»

Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Trail Running/Walking (a)35 min-6 min 40 sec
2Подтягивания широким хватом к груди (a)310 30 sec
3Pushups (Close and Wide Hand Positions) (a)310 30 sec
2 day (rest)
3 day
1Trail Running/Walking (a)35 min-7 min 60 sec
2Chin-Up (a)310 30 sec
3Bench Dips (a)310 30 sec
4 day (rest)
5 day
1Trail Running/Walking (a)37 min 60 sec
2Wide-Grip Rear Pull-Up (a)310 30 sec
3Bench Dips (a)310 30 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Workout #1
30 min
1×6 min
Rest: 40 sec
moderate
2×5 min
Rest: 40 sec
moderate
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
> 90 kg 316 scores
Workout #2
33 min
1×7 min
Rest: 60 sec
moderate
1×6 min
Rest: 60 sec
moderate
1×5 min
Rest: 60 sec
moderate
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
1×2
Rest: 30 sec
heavy
1×2
Rest: 30 sec
very hard
1×2
Rest: 30 sec
heavy
> 880 kg 317 scores
Workout #3
36 min
3×7 min
Rest: 60 sec
moderate
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
1×2
Rest: 30 sec
heavy
1×2
Rest: 30 sec
very hard
1×2
Rest: 30 sec
heavy
> 570 kg 345 scores

They picked up this program

May 5 21:14
Jul 16 20:49
Jan 24 17:34
Jun 7 12:45
Aug 21 08:17
Dec 29 16:51
Dec 19 02:42
Oct 15 22:05
Sep 12 11:23
Sep 19 12:38
Jun 29 13:23
Sep 24 21:59

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