CARDIO & STRENGTH

WEEK CHALLENGE
3-4 Sessions

WEEK 1

Venus

SESSION 2
Aphrodite
PushupMAX
SquatMAX
Dione o Zeus
Metis
SquatMAX
PushupMAX
Metis
BurpeeMAX

Aphrodite PB
BurpeeMAX PB

WEEK 2

Artemis

Metis

Aphrodite

BurpeeMAX

Artemis PB

WEEK 3

Aphrodite

Hades

Artemis

Hades 7m Rest
SitupMAX

Aphrodite star

WEEK 4

Aphrodite

Aphrodite

Hades PB twice

WEEK 5

Hades

Artemis

Artemis PB
Aphrodite PB

WEEK 6

Zeus

BurpeeMAX

Artemis

Dione
Poseidon
Venus

Artemis
Metis
Aphrodite
SquatMAX 5m Rest
SitupMAX
Iris 7m Rest
SitupMAX
Iris

Poseidon
Zeus
Iris

3-4 Sessions
3-4 Sessions
3-4 Sessions

SESSION 1
TRIAL WEEK 0.1 Aphrodite
PushupMAX
TRIAL WEEK 0.2
SquatMAX
TRIAL WEEK 0.3 Dione o Zeus
TRIAL WEEK 0.4 Metis
TRIAL WEEK 0.5
Dione o Zeus
(Hell Week)

WEEK 7
(Hell Week)
Hades star

SESSION 3
Aphrodite
PushupMAX
SquatMAX
Dione o Zeus
Metis

SESSION 4
Aphrodite
PushupMAX
SquatMAX
Dione o Zeus
Metis

Dione

Aphrodite

Dione o Zeus Aphrodite

Aphrodite

SquadMAX

Dione
Artemis

3x
PushupMAX 3m Rest Aphrodite
PullupMAX 3m Rest
SitupMAX 3m Rest
BurpeeMAX 4m Rest Iris
SitupMAX

WEEK 8

Hades

WEEK 9

Zeus

WEEK 10

Zeus

PullupMAX PB
PushupMAX PB

WEEK 11

Artemis

3x PushupMAX 3m Rest
Dione
1x BurpeeMAX

Aphrodite PB
BurpeeMAX PB

WEEK 12

Aphrodite

Hades 7m Rest
SquatMAX

Iris PB
Artemis PB
Zeus PB

Venus PB

WEEK 13

Poseidon PB

WEEK 14
WEEK 15
(Hell Week)

PushupMAX 3m Rest
PullupMAX 3m Rest
BurpeeMAX 4m Rest
Dione
PullupMAX 3m Rest
PushupMAX
Poseidon 5m Rest Iris 7m Rest
Metis
SitupMAX
Aphrodite

Artemis 7m Rest
SitupMAX

Hades
Artemis
Hades

SESSION 5

SESSION 6

SESSION 7

Dione o Zeus
Metis
SquatMAX

Hades

Aphrodite

Zeus

Zeus

Hades

Iris 7m Rest
SitupMAX
Aphrodite
2x PullupMAX 4m Rest
1x PullupMAX 2m Rest Venus
1x BurpeeMAX

BurpeeMAX 3m Rest
Hades 7m Rest
BurpeeMAX 5m Rest
SitupMAX
BurpeeMAX
PushupMAX 3m Rest
PullupMAX 3m Rest
BurpeeMAX 4m Rest
Venus
PullupMAX 3m Rest
PushupMAX
Poseidon 5m Rest
Iris 7m Rest
Metis
SitupMAX
Poseidon
Hades 7m Rest
SquadMAX
SitupMAX
Dione

Dione

Iris

Zeus
Venus 7m Rest
Metis
PullupMAX
Artemis

CARDIO
WEEK CHALLENGE
3-4 Sessions

TRIAL WEEK 0.1

3-4 Sessions

TRIAL WEEK 0.2

3-4 Sessions
3-4 Sessions

TRIAL WEEK 0.3

TRIAL WEEK 0.4

SESSION 1
Aphrodite
PushupMAX
SquatMAX
Dione
Metis

TRIAL WEEK 0.5

Dione
(Hell Week)
WEEK 1

Dione

Aphrodite PB twice

WEEK 2

Aphrodite

Dione PB
BurpeeMAX PB

WEEK 3

Dione

Aphrodite star

WEEK 4

Aphrodite

SquatMAX PB

WEEK 5

Dione

WEEK 6

Iris

BurpeeMAX PB twice

WEEK 7
(Hell Week)

Metis
Aphrodite
Iris

SESSION 2
Aphrodite
PushupMAX
SquatMAX
Dione
Metis
SquatMAX
PushupMAX
Metis
BurpeeMAX 5m Rest
SquatMAX 5m Rest
BurpeeMAX
BurpeeMAX 3m Rest
SitupMAX 3m Rest
BurpeeMAX
BurpeeMAX 5m Rest
BurpeeMAX 3m Rest
BurpeeMAX
BurpeeMAX 5m Rest
LegLeverMAX 3m Rest
BurpeeMAX 3m Rest
LegLeverMAX
SquatMAX 5m Rest
PushupMAX 3m Rest
Metis
BurpeeMAX 5m Rest
SquatMAX 5m Rest
BurpeeMAX 1m Rest
SitupMAX
Dione
Metis
Aphrodite
LegLeverMAX 3m Rest
Metis
Metis 7m Rest
Aphrodite

SESSION 3
Aphrodite
PushupMAX
SquatMAX
Dione
Metis

SESSION 4
Aphrodite
PushupMAX
SquatMAX
Dione
Metis

Dione

Aphrodite

Aphrodite PB

WEEK 8

Apollon

Dione star

WEEK 9

Dione

Dione PB

WEEK 10

Dione

Iris

BurpeeMAX PB

WEEK 11

Dione

Apollon

Apollon PB

WEEK 12

Apollon

SitupMAX 3m Rest
BurpeeMAX 5m Rest
SitupMAX

Iris PB twice

WEEK 13

Apollon PB

WEEK 14
WEEK 15
(Hell Week)

SquatMAX 5m Rest
Iris
Metis
SitupMAX 5m Rest
Apollon
Metis 3m Rest
SitupMAX
Aphrodite

Iris 7m Rest
BurpeeMAX

Aphrodite

Iris

Venus

Aphrodite

Dione

Aphrodite

SESSION 5

Dione

SESSION 6

Aphrodite

SESSION 7

Dione
Metis
SquatMAX

BurpeeMAX 5m Rest
SquatMAX 5m Rest Dione
BurpeeMAX
BurpeeMAX 3m Rest
SitupMAX 3m Rest
Aphrodite
BurpeeMAX
BurpeeMAX 5m Rest
BurpeeMAX 3m Rest Dione
BurpeeMAX
BurpeeMAX 5m Rest
LegLeverMAX 3m Rest
Aphrodite
BurpeeMAX 3m Rest
LegLeverMAX
SquatMAX 5m Rest
PushupMAX 3m Rest
Metis
BurpeeMAX 5m Rest
SquatMAX 5m Rest
Iris
BurpeeMAX 1m Rest
SitupMAX

Metis
Aphrodite
Iris
Aphrodite

Apollon

Dione

Dione

Aphrodite

Apollon

LegLeverMAX 3m Rest
Metis

Metis 5m Rest
SitupMAX

BurpeeMAX 3m Rest
BurpeeMAX 5m Rest Iris
Aphrodite
BurpeeMAX
SitupMAX 3m Rest
Iris
BurpeeMAX 5m Rest Apollon
SitupMAX
SquatMAX 3m Rest
Dione
Iris
Metis
SitupMAX 5m Rest
Venus
Metis 3m Rest
Iris
SitupMAX
Dione
Aphrodite 7m Rest
SquatMAX
Iris
LegLeverMAX
Metis

Aphrodite
Dione 7m Rest
Metis
SquatMAX
Apollon

STRENGTH
WEEK CHALLENGE
3-4 Sessions

TRIAL WEEK 0.1

3-4 Sessions

TRIAL WEEK 0.2

3-4 Sessions
3-4 Sessions

TRIAL WEEK 0.3

TRIAL WEEK 0.4

SESSION 1
Aphrodite
PushupMAX
SquatMAX
Zeus
Metis

TRIAL WEEK 0.5

Zeus
(Hell Week)

WEEK 1
Venus PB

WEEK 2

PullupMAX PB twice

WEEK 3

Aphrodite star

WEEK 4

Aphrodite PB
SquatMAX PB

WEEK 5

Artemis PB
Aphrodite PB

WEEK 6

WEEK 7
(Hell Week)

Venus

SESSION 2
Aphrodite
PushupMAX
SquatMAX
Zeus
Metis
SquatMAX
PushupMAX
Metis
PullupMAX 3m Rest
SquatMAX 3m Rest
PullupMAX

Poseidon 5m Rest
Aphrodite
SitupMAX
PushupMAX 2m Rest
PullupMAX 3m Rest
PushupMAX 3m Rest
PullupMAX 2m Rest
Venus
PushupMAX 2m Rest
PullupMAX 1m Rest
PushupMAX 1m Rest
PullupMAX
Aphrodite
Hades
SquatMAX 5m Rest
LegLeverMAX 3m Rest
Zeus
SquatMAX 3m Rest
LegLeverMAX
Metis 5m Rest
PullupMAX 3m Rest
Venus
PullupMAX 2m Rest
PullupMAX
Artemis
Poseidon
Poseidon
Zeus
Dione
Aphrodite

SESSION 3
Aphrodite
PushupMAX
SquatMAX
Zeus
Metis

SESSION 4
Aphrodite
PushupMAX
SquatMAX
Zeus
Metis

SESSION 5

Dione

Aphrodite

Zeus

Aphrodite

Venus

PullupMAX 3m Rest
SquatMAX 3m Rest
PullupMAX

Dione

Venus
Poseidon 3m Rest
Poseidon
LegLeverMAX
Zeus

Aphrodite

Zeus

Dione

Zeus

SquatMAX 5m Rest
SquatMAX 3m Rest
SquatMAX 5m Rest
Metis

WEEK 8

Poseidon

Artemis

Hades PB
Aphrodite PB

WEEK 9

Zeus

Aphrodite

Hades

Venus

Zeus PB

WEEK 10

Zeus

Venus

Metis 5m Rest
Situp MAX

Artemis

Hades PB

WEEK 11

Hades 7m Rest
SquatMAX

Zeus

PushupMAX 2m Rest
SitupMAX 3m Rest
LegLeverMAX 2m Rest
PushupMAX

Venus PB
Dione PB

WEEK 12

Venus

Zeus PB

WEEK 13

Artemis

Zeus PB

WEEK 14

Zeus
Aphrodite

Zeus
Metis
SquatMAX

Venus
Artemis
Hades

Poseidon star

WEEK 15
(Hell Week)

SESSION 7

Poseidon 5m Rest
Venus
SitupMAX
PushupMAX 2m Rest
PullupMAX 3m Rest
PushupMAX 3m Rest
PullupMAX 2m Rest
Dione
PushupMAX 2m Rest
PullupMAX 1m Rest
PushupMAX 1m Rest
PullupMAX
Aphrodite
Hades

Hades 7m Rest
SitupMAX

Aphrodite

SESSION 6

Poseidon 5m Rest
Dione
SquatMAX
LegLeverMAX 3m Rest
PushupMAX 2m Rest
Zeus
LegLeverMAX 3m Rest
SquatMAX
Metis
Zeus
Venus
Artemis 7m Rest
Hades
SitupMAX
SitupMAX

Zeus

Venus

Metis
Artemis 7m Rest
LegLeverMAX