Exercice 1 Record 1 Exercice 2 Record 2 Exercice 3 Record 3 Exercice 4

Week 1
Day 1 Dione
Day 2 Burpee Max Squat Max Burpee Max + 5 min break
Day 3 Aphrodite
Day 4 Burpee Max Squat Max Burpee Max + 5 min break
Day 5 Dione

Week 2
Day 1 Aphrodite
Day 2 Burpee Max Situp Max Burpee Max + 3 min break
Day 3 Iris
Day 4 Burpee Max Situp Max Burpee Max + 3 min break
Day 5 Aphrodite

Week 3
Day 1 Dione
Day 2 Burpee Max Burpee Max Burpee Max + 5 then 3 min break
Day 3 Venus
Day 4 Burpee Max Burpee Max Burpee Max + 5 then 3 min break
Day 5 Dione

Week 4
Day 1 Aphrodite
Day 2 Burpee Max Leg lever Max Burpee Max Leg lever Max
Day 3 Aphrodite
Day 4 Burpee Max Leg lever Max Burpee Max Leg lever Max
Day 5 Aphrodite

Week 5
Day 1 Dione
Day 2 Squat Max Pushup Max Metis + 5 then 3 min break
Day 3 Dione
Day 4 Squat Max Pushup Max Metis + 5 then 3 min break

Week 6
Day 1 Iris
Day 2 Burpee Max Squat Max Burpee Max Situp Max
Day 3 Aphrodite
Day 4 Burpee Max Squat Max Burpee Max Situp Max
Day 5 Iris

Week 7
Day 1 Metis Aphrodite Iris
Day 2 Dione Metis Aphrodite
Day 3 Metis Aphrodite Iris

Week 8
Day 1 Apollon
Day 2 Leg lever Max Metis + 3 min break
Day 3 Aphrodite
Day 4 Apollon
Day 5 Leg lever Max Metis + 3 min break

Week 9
Day 1 Dione
Day 2 Metis Aphrodite + 7 min break
Day 3 Dione
Day 4 Dione

Week 10
Day 1 Dione
Day 2 Iris
Day 3 Aphrodite
Day 4 Apollon
Day 5 Metis Situp Max + 5 min break

Week 11
Day 1 Dione
Day 2 Apollon
Day 3 Burpee Max Burpee Max Burpee Max + 3 then 5 min break
Day 4 Iris
Day 5 Aphrodite

Week 12
Day 1 Apollon
Day 2 Situp Max Burpee Max Situp Max + 3 then 5 min break
Day 3 Iris
Day 4 Situp Max Burpee Max Situp Max + 3 then 5 min break
Day 5 Apollon

Week 13
Day 1 Squat Max Metis + 5 min break
Day 2 Iris
Day 3 Dione
Day 4 Iris
Day 5 Squat Max Metis + 5 min break

Week 14
Day 1 Apollon
Day 2 Situp Max Metis Situp Max + 5 then 3 min break
Day 3 Venus
Day 4 Situp Max Burpee Max Situp Max + 3 then 5 min break
Day 5 Iris

Week 15
Day 1 Aphrodite
Day 2 Iris Burpee Max + 7 min break
Day 3 Dione Squat Max Metis
Day 4 Aphrodite Leg lever Max + 7 min break
Day 5 Iris
Day 6 Dione Squat Max + 7 min break
Day 7 Aphrodite Metis Apollon
 Record 4

then 3 min break

then 3 min break

twice + 5 then 3 min break

twice + 5 then 3 min break

then 3 min break

then 3 min break

+ 5 then 5 then 1 min break

+ 5 then 5 then 1 min break

then 5 min break

then 5 min break

then 5 min break

then 3 min break

then 5 min break

 Exercice 1 Record 1 Exercice 2 Record 2 Exercice 3 Record 3
Week 1
Day 1
Day 2
Day 3
Day 4
Day 5

Week 2
Day 1
Day 2
Day 3
Day 4
Day 5

Week 3
Day 1
Day 2
Day 3
Day 4
Day 5

Week 4
Day 1
Day 2
Day 3
Day 4
Day 5

Week 5
Day 1
Day 2
Day 3
Day 4
Day 5

Week 2
Day 1
Day 2
Day 3
Day 4
Day 5

Week 1
Day 1
Day 2
Day 3
Day 4
Day 5

Week 2
Day 1
Day 2
Day 3
Day 4
Day 5

Week 1
Day 1
Day 2
Day 3
Day 4
Day 5

Week 6
Day 1
Day 2
Day 3
Day 4
Day 5

Week 7
Day 1
Day 2
Day 3
Day 4
Day 5

Week 8
Day 1
Day 2
Day 3
Day 4
Day 5

Week 9
Day 1
Day 2
Day 3
Day 4
Day 5

Week 10
Day 1
Day 2
Day 3
Day 4
Day 5

Week 11
Day 1
Day 2
Day 3
Day 4
Day 5

Week 12
Day 1
Day 2
Day 3
Day 4
Day 5

Week 13
Day 1
Day 2
Day 3
Day 4
Day 5

Week 14
Day 1
Day 2
Day 3
Day 4
Day 5

Week 15
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
 Exercice 1 Record 1 Exercice 2 Record 2 Exercice 3 Record 3
Week 1
Day 1
Day 2
Day 3
Day 4
Day 5

Week 2
Day 1
Day 2
Day 3
Day 4
Day 5

Week 3
Day 1
Day 2
Day 3
Day 4
Day 5

Week 4
Day 1
Day 2
Day 3
Day 4
Day 5

Week 5
Day 1
Day 2
Day 3
Day 4
Day 5

Week 2
Day 1
Day 2
Day 3
Day 4
Day 5

Week 1
Day 1
Day 2
Day 3
Day 4
Day 5

Week 2
Day 1
Day 2
Day 3
Day 4
Day 5

Week 1
Day 1
Day 2
Day 3
Day 4
Day 5

Week 6
Day 1
Day 2
Day 3
Day 4
Day 5

Week 7
Day 1
Day 2
Day 3
Day 4
Day 5

Week 8
Day 1
Day 2
Day 3
Day 4
Day 5

Week 9
Day 1
Day 2
Day 3
Day 4
Day 5

Week 10
Day 1
Day 2
Day 3
Day 4
Day 5

Week 11
Day 1
Day 2
Day 3
Day 4
Day 5

Week 12
Day 1
Day 2
Day 3
Day 4
Day 5

Week 13
Day 1
Day 2
Day 3
Day 4
Day 5

Week 14
Day 1
Day 2
Day 3
Day 4
Day 5

Week 15
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Exercise list Best Perf Max Best Perf
Aphrodite 0 Burpee Max 0
Apollon 0 Leg lever Max 0
Artemis 0 Pullup Max 0
Dione 0 Pushup Max 0
Hades 0 Situp Max 0
Iris 0 Squat Max 0
Metis 0
Poseidon 0
Venus 0
Zeus 0

Aphrodite
5 Rounds Round 1 Round 2 Round 3 Round 4 Round 5
Burpees 50 40 30 20 10
Squats 50 40 30 20 10
Situps 50 40 30 20 10

Apollon
3 Rounds Round 1 Round 2 Round 3
Burpees 25 25 25
Run 400 m 400 m 400 m
Deep Squats 50 50 50
Run 400 m 400 m 400 m

Artemis
1 Round Round 1
Burpees 50
Pullups 50
Pushups 100
Squats 150
Burpees 50

Dione
3 Rounds Round 1 Round 2 Round 3
Jumping Jacks 75 75 75
Burpees 25 25 25
Leg Levers 50 50 50
Jumping Jacks 75 75 75
Situps 50 50 50
Burpees 25 25 25

Hades
3 Rounds Roud 1 Roud 2 Roud 3
Burpees 25 25 25
Pullups 15 15 15
Pushups 15 15 15
Burpees 25 25 25
Run 80 m 80 m 80 m

Iris
Run 1 km
5 Rounds Round 1 Round 2 Round 3 Round 4 Round 5
Jumping Jacks 100 100 100 100 100
Climbers 100 100 100 100 100
Run 1 km

Metis
3 Rounds Round 1 Round 2 Round 3
Burpees 10 25 10
Climbers 10 25 10
High Jumps 10 25 10

Poseidon
4 Rounds Round 1 Round 2 Round 3 Round 4
Pullups 20 15 10 5
Pushups 20 15 10 5

Venus
4 Rounds Round 1 Round 2 Round 3 Round 4
Pushups 50 50 50 50
Jackknives 20 20 20 20
Deep Squats 50 50 50 50

Zeus
4 Rounds Round 1 Round 2 Round 3 Round 4
HS Pushups 5 5 5 5
Pullups 15 15 15 15
Pushups 25 25 25 25
Situps 35 35 35 35
Squats 45 45 45 45
Break 2 min 2 min 2 min 2 min