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Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Автор программы

The content of of the program

1 «3 тренировки (1 неделя)»

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
1Rope Jumping (a)530 40 sec
2Burpee (a)55 40 sec
3Bodyweight Squat (a)510 30 sec
4Crunches (a)510 30 sec
5Crunches (a)510 30 sec
2 day (rest)
3 day
1Clean Deadlift (a)45 20-60 sec
2Прыжки на подставку (a)410 20 sec
3Hanging Leg Raise (a)48 30 sec
4Hanging Leg Raise (a)48 30 sec
5Выпады (a)410 20 sec
4 day (rest)
5 day
1Pullups (a)55 20 sec
2Pullups (a)55 20 sec
3Pushups (a)59 20 sec
4Pushups (a)59 20 sec
5Bodyweight Squat (a)515 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.
Workout #1
32 min
5×30
Rest: 40 sec
heavy
5×6
Rest: 40 sec
moderate
5×8
Rest: 30 sec
heavy
5×10
Rest: 30 sec
heavy
5×10
Rest: 30 sec
heavy
683 scores 490 kcal
Workout #2
25 min
4×5
Rest: 20 sec
heavy
4×10
Rest: 20 sec
heavy
4×8
Rest: 30 sec
heavy
4×8
Rest: 30 sec
heavy
4×10
Rest: 20 sec
heavy
> 680 kg 573 scores 410 kcal
Workout #3
26 min
5×5
Rest: 20 sec
moderate
5×5
Rest: 20 sec
moderate
5×9
Rest: 20 sec
heavy
5×9
Rest: 20 sec
heavy
5×15
Rest: 20 sec
heavy
760 scores 540 kcal

2 «3 тренировки (2 неделя)»

Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Front Barbell Squat 47x40 sec 20 sec
2Pullups 47x40 sec 20 sec
3Pullups 47x40 sec 20 sec
4Clean Deadlift 410x40 sec 20 sec
5Rope Jumping 430x40 sec 20 sec
2 day (rest)
3 day
1Burpee (a)69x40 sec 20 sec
2Bodyweight Squat (a)69x40 sec 20 sec
3Pushups (a)69x40 sec 20 sec
4Pushups (a)69x40 sec 20 sec
5Crunches (a)69x40 sec 20 sec
6Crunches (a)69x40 sec 20 sec
7Rope Jumping (a)430x40 sec 20 sec
8Планка (a)350 sec 20 sec
4 day (rest)
5 day
1Barbell Full Squat (a)47x40 sec 20 sec
2Махи гири двумя руками (a)410x20 sec 20 sec
3Прыжки на подставку (a)48x20 sec 20 sec
4Бросок мяча из-за головы с приседанием (a)46x20 sec 20 sec
5Планка 445 sec 20 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Workout #1
37 min
4×7×40 sec
Rest: 20 sec
moderate
4×7×40 sec
Rest: 20 sec
moderate
4×7×40 sec
Rest: 20 sec
moderate
4×10×40 sec
Rest: 20 sec
moderate
4×30×40 sec
Rest: 20 sec
heavy
> 3.3 T 680 scores 490 kcal
Workout #2
66 min
6×7×40 sec
Rest: 20 sec
heavy
6×8×40 sec
Rest: 20 sec
heavy
6×9×40 sec
Rest: 20 sec
heavy
6×9×40 sec
Rest: 20 sec
heavy
6×9×40 sec
Rest: 20 sec
heavy
6×9×40 sec
Rest: 20 sec
heavy
4×30×40 sec
Rest: 20 sec
heavy
3×50 sec
Rest: 20 sec
heavy
995 scores 710 kcal
Workout #3
30 min
4×7×40 sec
Rest: 20 sec
moderate
4×10×20 sec
Rest: 20 sec
heavy
4×8×20 sec
Rest: 20 sec
heavy
4×45 sec
Rest: 20 sec
heavy
> 1.68 T 570 scores 410 kcal

3 «3 тренировки (3 неделя)»

Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Push Press (a)37x30 sec 30 sec
2Прыжки на подставку (a)37x30 sec 30 sec
3Hanging Leg Raise (a)37x30 sec 30 sec
4Hanging Leg Raise (a)37x30 sec 30 sec
5Rope Jumping 1Max 40 sec
6Crunches 1Max 40 sec
7Crunches 1Max 40 sec
2 day (rest)
3 day
1Clean Deadlift 310x20 sec 40 sec
2Barbell Lunge 310x20 sec 40 sec
3Pullups (a)321 30 sec
4Pullups (a)321 30 sec
5Bodyweight Squat (a)315 30 sec
6Crunches (a)39 30 sec
7Crunches (a)39 30 sec
8Планка 360 sec 30 sec
4 day (rest)
5 day
1Махи гири двумя руками (a)521 40 sec
2Pullups (a)512 40 sec
3Pullups (a)512 40 sec
4Планка 360 sec 30 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Workout #1
44 min
3×7×30 sec
Rest: 30 sec
heavy
3×7×30 sec
Rest: 30 sec
heavy
3×7×30 sec
Rest: 30 sec
heavy
3×7×30 sec
Rest: 30 sec
heavy
1×100 max
Rest: 40 sec
to failure
1×100 max
Rest: 40 sec
to failure
1×100 max
Rest: 40 sec
to failure
> 819 kg 432 scores 310 kcal
Workout #2
42 min
3×10×20 sec
Rest: 40 sec
heavy
3×10×20 sec
Rest: 40 sec
heavy
3×21
Rest: 30 sec
heavy
3×21
Rest: 30 sec
heavy
3×15
Rest: 30 sec
heavy
3×9
Rest: 30 sec
heavy
3×9
Rest: 30 sec
heavy
3×60 sec
Rest: 30 sec
heavy
> 2.58 T 671 scores 480 kcal
Workout #3
26 min
5×12
Rest: 40 sec
heavy
5×12
Rest: 40 sec
heavy
3×60 sec
Rest: 30 sec
heavy
551 scores 390 kcal

4 «3 тренировки (4 неделя)»

Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Rowing, Stationary 15 min 90 sec
2Burpee (a)35x25 sec 20 sec
3Push Press (a)35x25 sec 20 sec
4Clean Deadlift (a)110x40 sec 20 sec
5Hanging Leg Raise (a)110x40 sec 20 sec
6Hanging Leg Raise (a)110x40 sec 20 sec
7Планка 460 sec 20 sec
2 day (rest)
3 day
1Push Press (a)121 40 sec
2Прыжки на подставку (a)115 30 sec
3Crunches (a)19 30 sec
4Crunches (a)19 30 sec
5Pullups 712 30 sec
6Pullups 712 30 sec
7Barbell Lunge 210 30 sec
4 day (rest)
5 day
1Pullups (a)512 40 sec
2Pullups (a)512 40 sec
3Pushups (a)540 30 sec
4Pushups (a)540 30 sec
5Bodyweight Squat (a)550 30 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Workout #1
36 min
1×5 min
Rest: 90 sec
heavy
3×6×25 sec
Rest: 20 sec
moderate
3×5×25 sec
Rest: 20 sec
moderate
1×10×40 sec
Rest: 20 sec
heavy
1×10×40 sec
Rest: 20 sec
heavy
1×10×40 sec
Rest: 20 sec
heavy
4×60 sec
Rest: 20 sec
heavy
> 1.2 T 367 scores 260 kcal
Workout #2
35 min
1×21
Rest: 40 sec
heavy
1×15
Rest: 30 sec
heavy
1×9
Rest: 30 sec
heavy
1×9
Rest: 30 sec
heavy
7×12
Rest: 30 sec
heavy
7×12
Rest: 30 sec
heavy
2×10
Rest: 30 sec
heavy
> 1.11 T 679 scores 490 kcal
Workout #3
34 min
5×12
Rest: 40 sec
very hard
5×12
Rest: 40 sec
very hard
5×40
Rest: 30 sec
very hard
5×40
Rest: 30 sec
very hard
5×50
Rest: 30 sec
very hard
1046 scores 750 kcal

They picked up this program

Aug 18 21:32
Apr 18 14:14
Nov 13 17:59
Aug 10 09:50
Oct 5 14:32
Jul 28 11:04
Oct 4 10:02
Sep 19 06:02
Oct 8 09:24
Sep 3 19:56
Jul 14 04:34
Jul 7 16:33
Jul 4 17:22

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
  2. Активируйте подходящую вам программу в каталоге или создайте свою собственную.
  3. 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.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки