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FREELETICS

The document provides information on various cardio and strength workout routines organized by deity name. The cardio workouts include exercises like burpees, running, jumping jacks, and deep squats performed over set numbers of rounds and repetitions. The strength workouts similarly include bodyweight exercises like pushups, pullups, situps, and squats performed for set numbers of rounds, repetitions, and durations. Max workout routines are also listed showing target durations for exercises like burpees, pushups, and squats. Several workout guides featuring combinations of the deity named routines are outlined for multiple weeks of training.

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lendhor
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We take content rights seriously. If you suspect this is your content, claim it here.
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2K views5 pages

FREELETICS

The document provides information on various cardio and strength workout routines organized by deity name. The cardio workouts include exercises like burpees, running, jumping jacks, and deep squats performed over set numbers of rounds and repetitions. The strength workouts similarly include bodyweight exercises like pushups, pullups, situps, and squats performed for set numbers of rounds, repetitions, and durations. Max workout routines are also listed showing target durations for exercises like burpees, pushups, and squats. Several workout guides featuring combinations of the deity named routines are outlined for multiple weeks of training.

Uploaded by

lendhor
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Cardio & Strength Workouts

HELIOS ARTEMIS URANOS HADES APHRODITE


1 ROUND 1 ROUND 1 ROUND 3 ROUNDS 50/40/30/20/10
100 Burpees 50 Burpees 2km Run 25 Burpees Burpee
125 Lunges 50 PullUps 50 Burpes 15 PullUps Squat
150 Climbers 100 PushUps 50 PullUps 15 PushUps Situps
125 SitUps 150 Squats 50 Climbers 25 Burpees
150 Climbers 50 Burpees 50 Pushps 2x40m Run
125 Lunges 100 jumps
100 Burpees
Strength Workouts
ZEUS KRONOS ARES VENUS KENTAUROS HYERION
4 ROUNDS 1 ROUND 5 ROUNDS 4 ROUNDS 6 ROUNDS 6 ROUNDS
5 HS PushUps 100 PushUps 7 PullUps 50 PushUps 2x20m walking 6 HS PushUps
15 PullUps 200 SitUps 7 JackKnives 20 JackKnives lunge 12 strict PullUps
25 PushUps 300 Squats 2x40m Sprint 50 Deep Squat 10 High Jumps 6 OH PushUps
35 SitUps 200 Leg lever 60 Sec rest 2x20m burpee 12 Pistols
45 Squat 100 PullUps POSEIDON frog 60 Sec rest
120 sec Rest 20/15/10/5 10 High Jumps
PullUps
PushUps
Cardio Workouts
APOLLON ATLAS DIONE GAIA HERA METIS
3 ROUNDS 1 ROUND 3 ROUNDS 10 ROUNDS 5 ROUNDS 10/25/10
25 Burpees 2 km Run 75 Jumping Jacks 40 Jumping Jacks 40 Jumps Burpees
400 m run 50 Deep Squat 25 Burpees 30 Jumps 60 Sec rest Climbers
50 Deep Squat 50 Burpees 50 Leg lever 20 Froggers 400m Run High Jumps
400 m run 50 Froggers 75 Jumping Jacks 10 StandUps 60 Sec rest
50 Leg lever 50 SitUps
100 Jumps 25 Burpees
IRIS
ROUND 1 5 ROUNDS ROUND 7
1 km Run - 1 Km Run
- 100 Jumping -
Jacks
- 100 Climbers -

Max Workouts
Burpee 5’ Jump 5’ Pull-Up 1’40’’
Hs Push-Ups 1’40’’ Leglever 5’ Push-Ups 1’40’’
Jackknives 1’40’’ Lunge 5’ Sit-Ups 5’
Squat 5’
CARDIO & STRENGHT STRENGHT ANONYMOUS ANONYMOUS II
GUIDE (ORIGINAL) GUIDE II GUIDE (ORIGINAL) - -
WEEK1
Burpee Max, Pullup
1 Venus Venus Venus Venus
max
Pullup max-3'rec-sq max-
2 Burpee Max Burpee Max SQ max, Push-up Max Burpees Max
3'rec-pullup max
3
Sit-up Max, Pull-up
4 Aphrodite Aphrodite Venus Aphrodite
Max, Burpee Max
Pullup max-3'rec-sq max-
5 Squat Max Squat Max Aphrodite SQ Max
3'rec-pullup max
6 Dione Dione Dione
WEEK2
Poseidon-5'rec-situp
1 Artemis Artemis Hades Artemis
max
2 Metis Metis Aphrodite Metis, SQ Max Metis
3
Apollon, 7-min break, Poseidon-5'rec-situp
4 Aphrodite Hades Aphrodite
Sit-up Max max
Jump Max, Burpee
5 Burpee Max Helios Venus Burpees Max
Max
6 Artemis Uranos Apollon Artemis
WEEK3
Pushup max-2'rec-Pullup
Ares, 7-min break, Leg max-3'rec-Pushup max-
1 Aphrodite Lever Max, 3-min break, 3'rec-Pullup max-2'rec- Metis, Burpee Max Aphrodite
Jump Max Pushup max-2'rec-Pullup
max-1'rec-Pullup max
2 Hades Hades Venus Metis, Poseidon Hades
3
4 Artemis Kronos Dione Kentauros Artemis
Pushup max-2'rec-Pullup
max-3'rec-Pushup max-
Hades, 7-min break, Sit-up Poseidon, 7-min break, Hades, 8-min break, Sit-Up
5 3'rec-Pullup max-2'rec- Poseidon, Metis
Max Jackknife Max Max
Pushup max-2'rec-Pullup
max-1'rec-Pullup max
6
WEEK4
1 Aphrodite Atlas Aphrodite Dione Aphrodite
Gaia, 7-min break, Sit-
2 Aphrodite Hades Uranos Aphrodite
up Max
3
Push-up Max, 3-min
Push-up Max, 3-min break,
break, Pull-up Max, 3- Pull-Up Max, 3-min break,
Pull-up Max, 3-min break,
min break, Push-up Push-up Max,Pull-Up Max, 3-
Push-up Max, 3-min break,
4 Max, 3-min break, Pull- Aphrodite Metis, Burpee Max min break, Push-up Max,Pull-
Pull-up Max, 3-min break,
up Max, 3-min break, Up Max, 3-min break, Push-
Push-up Max, 3-min break,
Push-up Max, 3-min up Max
Pull-up Max
break, Pull-up Max
Kentauros, 7-min break,
5 Aphrodite Hades Hades Aphrodite
Leg Lever Max
6
WEEK5
1 Hades Hades Zeus Dione, Hades
SQ Max, 5-min break,
Leglever Max, 3-min
2 Artemis Artemis break, Pull-up Max, 2- Jump Max, Ares Artemis
min break, SQ Max, 3-
min break, Leglever Max
3
Jackknife Max, 3-min
Sit-up Max, 3-min break, Sit-Up Max, 4-min break,
break, Burpee Max, 4-
4 Burpee Max, 4-min break, Dione Aphrodite burpee Max, 4-min break, Sit-
min break, Jackknife
Sit-up Max Up Max
Max
5 Iris Iris Zeus Aphrodite Iris

Hades Poseidon Dione Hades


6
WEEK6
HS Push-up Max, 3-min
break, Pull-up Max, 3-
min break, Push-up
1 Zeus Venus Atlas Zeus
Max, 3-min break, Sit-
up max, 3-min break,
Split Lunge Max
Metis, 5-min break, Pull-
up Max, 3-min break,
2 Burpee Max Helios Hades Burpees Max
Pull-up Max, 2-min
break, Pull-up Max
3
4 Artemis Uranos Dione Poseidon, Ares Artemis
5 Aphrodite Aphrodite Zeus Dione Aphrodite
6 Zeus Zeus Venus Zeus
WEEK7
Artemis, Poseidon,
1 Dione, Poseidon, Venus Dione, Hades, Venus Artemis, Metis, Hades Dione, Poseidon, Venus
Dione
2
Kronos, Hera, Apollon + Poseidon, Zeus,
3 Artemis, Metis, Aphrodite Metis, Hera, Hyperion Artemis, Metis, Aphrodite
Leg Lever Max Aphrodite
4
Iris, Poseidon, Hades, Poseidon, Push-Up Max,
5 Poseidon, Zeus, Iris Poseidon, Hyperion, Iris Venus, Artemis, Hades
Metis Zeus, Iris
6
WEEK8
1 Hades Hades Poseidon Iris Hades, Abs. Iso.
Squat Max, 5-min break, Squat Max, 5-min break, Sit-Up Max, 4-min break,SQ
2 Artemis Hades
Sit-up Max Jackknife Max Max
3
Hades, 7-min break,
4 Hades Poseidon Metis, Burpee Max Hades
situp max
HS Push-up Max, 3-min
break, Pull-up Max, 3-
SQ Max, 5-min break, SQ
min break, Push-up
5 Zeus Max, 3-min break, SQ Hades Zeus
Max, 3-min break, Sit-
Max, 5-min break, Metis
up max, 3-min break,
Jump Max
6 Hades Hades Iris Hades, Abs. Iso.
WEEK9
Metis, SQ Max, Metis,
1 Zeus Zeus Zeus Zeus
Sit-Up Max
Iris, 7-min break, Sit-up Iris, 7-min break, Leg
2 Aphrodite Hades Iris, 5-min break, Sit-Up Max
Max Lever Max
3
Aphrodite, Burpee
4 Artemis Artemis Hades Hades
Max
Metis, 7-min break,
Iris, 7-min break, Sit-up Metis, SQ Max, Metis,
5 Hera, 7-min break, Venus Aphrodite
Max Sit-Up Max
Jackknife Max
6
WEEK10
1 Zeus Hyperion Zeus Atlas Zeus
2 Iris Iris Venus Burpee Max, SQ max Iris, 5-min break, Sit-Up Max
3
Metis, 5-min break, situp
4 Hades Poseidon Venus Artemis
Max
Ares, 7-min break, Sit-
5 Aphrodite up Max, 3-min break, Artemis Atlas Iris, 5-min break, Abs. Iso.
Split Lunge Max
6 Burpee Max, SQ max
WEEK11
Hades,7-min break, SQ
1 Artemis Uranos Hades Artemis
Max
Push-up Max, 3-min Push-up Max, 4-min break,
Push-up Max, 3-min break,
break, Push-up Max, 3- Push-up Max, 6-min break,
Push-up Max, 3-min break,
2 min break, Push-up Aphrodite Hades Burpee Max, 10-min break,
Push-up Max, 3-min break,
Max, 3-min break, Push-up Max, 4-min break,
Burpee Max
Burpee Max Push-up Max
3
4 Dione Dione Zeus Hades Dione
Pull-up Max, 4-min Pull-up Max, 5-min break,
Pull-up Max, 4-min break, Push-up Max, 2-min
break, Pull-up Max, 4- Pull-up Max, 7-min break,
Pull-up Max, 4-min break, break,Sit-up Max, 3-min
5 min break, Pull-up Max, Hades Burpee Max, 10-min break,
Pull-up Max, 2-min break, break, Leglever Max, 2-
2-min break, Burpee Pull-up Max, 5-min break,
Burpee Max min break, Push-up Max
Max Pull-up Max
6 Venus Venus Venus
WEEK12
1 Aphrodite Atlas Venus Heras Aphrodite
Hades, 7-min break, Squat Hades, 7-min break, Poseidon, 5-min break,
2 Metis, Metis Hades, 7-min break, SQ Max
Max Squat Max Squat Max
3
Burpee Max, 3-min break, burpee Max, 3-min break,
4 Burpee Max, 5-min break, Helios Dione Heras Burpee Max, 5-min break,
Burpee Max Burpee Max
Hades, 7-min break, Sit-up Poseidon, 7-min break,
5 Zeus Heras
Max Leg Lever Max
6
WEEK13
1 Dione Dione Artemis Hades, Push-Ups Max Dione
Push-up Max, 3-min
Push-up Max, 3-min break, Push-up Max, 3-min break,
break, Pull-up Max, 3- Leglever Max, 3-min
Pull-up Max, 3-min break, Pull-up Max, 3-min break,
min break, Burpee Max, break, Push-up Max, 2-
2 Burpee Max, 4-min break, Burpee Max, SQ Max Burpee Max, 4-min break,
4-min break, Pull-up min break,Leglever Max,
Pull-up Max, 3-min break, Pull-up Max, 3-min break,
Max, 3-min break, Push- 3-min break, SQ Max
Push-up Max Push-up Max
up Max
3
4 Venus Venus Zeus Heras Venus
Push-up Max, 3-min break, Push-up Max, 3-min break,
Pull-up Max, 3-min break, Pull-up Max, 3-min break,
Split lunge Max,
5 Burpee Max, 4-min break, Hades Venus Burpee Max, 4-min break,
Leglever Max
Pull-up Max, 3-min break, Pull-up Max, 3-min break,
Push-up Max Push-up Max
Jackknife Max, 4-min
break, Sit-up Max, 4-
Hades, Jackknives
6 Dione min break, Leg Lever Dione
Max, HS Push-Ups Max
Max, 2-min break,
Burpee Max
WEEK14
Poseidon, 5-min break, Hades, 5-min break,
1 Zeus Ares, Metis Poseidon, 3-min break, Metis
Metis Metis
Iris, 7-min break, Sit-up Iris, 7-min break,
2 Metis Zeus Iris, 7-min break, Sit-Up Max
Max Jackknife Max
3
Poseidon, 5-min break, Poseidon, 5-min break,
4 Zeus Ares, Metis Poseidon, 3-min break, Metis
Metis Hera
Iris, 7-min break, Sit-up Iris, 7-min break, Sit-up
5 Metis Heras Iris, 7-min break, Sit-Up Max
Max Max
6
WEEK15
Gaia, 7-min break, Leg
1 Aphrodite Aphrodite Uranos Aphrodite
Lever Max
Poseidon, leglever
Artemis, 7-min break, Sit- Kronos, 7-min break, Artemis, 7-min break, Artemis, 7-min break, Sit-Up
2 Max, Poseidon,
up Max Jackknife Max Sit-Up Max Max
leglever Max
Poseidon, Squat Max, Hades, Jump Max, Venus, Hades, Sit-up
3 Gaia Poseidon, SQ Max, Dione
Dione Dione Max
Hades, 7-min break, Sit-up Poseidon, 7-min break, Venus, Hades, Sit-up Hades, 7-min break, Sit-Up
4 Kentauros
Max Sit-up Max Max Max
5 Iris Iris Dione Apollon Iris
Venus, 7-min break, Pull-up Venus, 7-min break, Poseidon,3-min break, Venus,7-min break, Pull-Up
6 Apollon
Max Pull-up Max leglever Max Max
Uranos, Metis,
7 Zeus, Metis, Artemis Zeus, Metis, Artemis Venus, Poseidon, Zeus Zeus, Metis, Artemis
Aphrodite
BURPEE PISTOL HS PUSHUP (handstand) LUNGES

JACKKNIVES SQUAT SITUPS PUSHUPS

PULLUPS CLIMBERS Jumping Jacks STANDUPS

JUMPS LEGLEVER FROGGER

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