FREELETICS KASKUS INDONESIA

Program latihan
Ronde 1 Ronde 2 Ronde 3 Ronde 4 Ronde 5 Ronde 6 Ronde 7 Ronde 9 Ronde 10
Aphrodite 50 B, 50 S, 50 40 B, 40 S,40 30 B, 30 S, 30 20 B, 20 S, 20 10 B, 10 S, 10
Su Su Su Su Su
Apollon 25 B, 400m 25 B, 400m 25 B, 400m
R, 50 Ds, R, 50 Ds, R, 50 Ds,
400m 400m 400m
Ares 7 Pul, 7 J, 2x 7 Pul, 7 J, 2x 7 Pul, 7 J, 2x 7 Pul, 7 J, 2x 7 Pul, 7 J, 2x
40m St, 60 :D 40m St, 60 :D 40m St, 60 :D 40m St, 60 :D 40m St
Artemis 50 B, 50 Pul,
100 Pus, 150
S, 50 B
Atlas 2 km R, 50
Ds, 50 B, 50
F, 50 Ll, 100
Jum
Dione 75 Jj, 25 B, 75 Jj, 25 B, 75 Jj, 25 B,
50 Ll, 75 Jj, 50 Ll, 75 Jj, 50 Ll, 75 Jj,
50 Su, 25 B 50 Su, 25 B 50 Su, 25 B
Gaia 40 Jj, 30 Jp, 40 Jj, 30 Jp, 40 Jj, 30 Jp, 40 Jj, 30 Jp, 40 Jj, 30 Jp, 40 Jj, 30 Jp, 40 Jj, 30 Jp, 40 Jj, 30 Jp, 40 Jj, 30 Jp,
20 F, 10 Sd 20 F, 10 Sd 20 F, 10 Sd 20 F, 10 Sd 20 F, 10 Sd 20 F, 10 Sd 20 F, 10 Sd 20 F, 10 Sd 20 F, 10 Sd
Hades 25 B, 15 Pul, 25 B, 15 Pul, 25 B, 15 Pul,
15 Pus, 25 B, 15 Pus, 25 B, 15 Pus, 25 B,
2x 40m 2x 40m 2x 40m
Helios 100 B, 125 L,
150 Clim,
125 Su, 150
Clim, 125 L,
100 B
Hera 40 jp, 60 :D, 40 jp, 60 :D, 40 jp, 60 :D, 40 jp, 60 :D, 40 jp, 60 :D,
400m R, 60 400m R, 60 400m R, 60 400m R, 60 400m R, 60
:D :D :D :D :D
Hyperion 6 Hp, 12 6 Hp, 12 6 Hp, 12 6 Hp, 12 6 Hp, 12 6 Hp, 12
Spul, 6 Opus, Spul, 6 Opus, Spul, 6 Opus, Spul, 6 Opus, Spul, 6 Opus, Spul, 6 Opus,
12 P, 60 :D 12 P, 60 :D 12 P, 60 :D 12 P, 60 :D 12 P, 60 :D 12 P
Iris 1 km R 100 Jj, 100 100 Jj, 100 100 Jj, 100 100 Jj, 100 100 Jj, 100 1 km R
Clim Clim Clim Clim Clim
Kentauros 2x 20m Lw, 2x 20m Lw, 2x 20m Lw, 2x 20m Lw, 2x 20m Lw, 2x 20m Lw,
10 Hj, 2x 10 Hj, 2x 10 Hj, 2x 10 Hj, 2x 10 Hj, 2x 10 Hj, 2x
20m Bf, 10 20m Bf, 10 20m Bf, 10 20m Bf, 10 20m Bf, 10 20m Bf, 10
Hj, Hj, Hj, Hj, Hj, Hj,
Kronos 100 Pus, 200
Su, 200 S,200
Ll, 100 Pul
Metis 10 B, 10 25 B, 25 10 B, 10
Clim, 10 Hj Clim, 25 Hj Clim, 10 Hj
Poseidon 20 Pul, 20 15 Pul, 15 10 Pul, 10 5 Pul, 5 Pus
Pus Pus Pus
Uranos 2 km R, 50 B,
50 Pul, 50
Clim, 50 Pus,
100 Jp
Venus 50 Pus, 20 J, 50 Pus, 20 J, 50 Pus, 20 J, 50 Pus, 20 J,
50 Ds 50 Ds 50 Ds 50 Ds
Zeus 5 Hp, 15 Pul, 5 Hp, 15 Pul, 5 Hp, 15 Pul, 5 Hp, 15 Pul,
25 Pus, 35 25 Pus, 35 25 Pus, 35 25 Pus, 35
Su, 45 S, 120 Su, 45 S, 120 Su, 45 S, 120 Su, 45 S
:D :D :D
Merah Cardio
Biru Strength
Biru Merah Keduanya
Burpee : B Run : R
Burpee frog : Bf Sit up : Su
Climber : clim Sprint : St
Deep squat : Ds Stand up : Sd
Froggers : F Strict Pull up : Spul
High jump : Hj Squat : S
Hand stand wall push up : Hp
Jackknives : J
Jump : Jp
Jumping jack : Jj
Leg lever : Ll
Lunge : L
Lunge walk : Lw
One hand push up : Opus
Pistol : P
Pull up : Pul
Push up : Pus
Rest : :D

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