FREELETICS [Cardio & Strenght]

Week 1 Week 2 Week 3 Week 4 Week 5

1 Venus 1 Artemis 1 Aphrodite 1 Aphrodite 1 Hades
Burpee
2 2 Metis 2 Hades 2 Aphrodite 2 Artemis
MAX
Pushup Situp
3 Aphrodite 3 Aphrodite 3 Artemis
MAX MAX
Burpee
4 Squat MAX 4 Hades 3min break 3min break
MAX
4 Pullup 3 Burpee
5 Dione 5 Artemis 7min break
MAX MAX
Situp MAX 3min break 4min break
Pushup Situp
MAX MAX
3
3min break 4 Iris
Pullup
5 Hades
MAX
3min break
Pushup
MAX
3min break
Pullup
MAX
4 Aphrodite

Week 7 (Hell
Week 6 Week 8 Week 9 Week 10
Day)
1 Zeus Dione 1 Hades 1 Zeus 1 Zeus
Burpee
2 1 Poseidon Squat MAX Iris 2 Iris
MAX
3 Artemis Venus 2 5min break 2 7min break 3 Hades
Aphrodit
4 Aphrodite Artemis Situp MAX Situp MAX 4
e
2
5 Zeus Metis 3 Hades 3 Artemis
Aphrodite 4 Zeus Iris
Poseidon 5 Hades 4 7min break
3 Zeus Situp MAX
Iris
 Week 15 (Hell
Week 11 Week 12 Week 13 Week 14
Week)
Aphrodit
1 Artemis 1 Aphrodite 1 Dione Poseidon 1
e
Pushup Pushup 1
Hades 5min break Artemis
MAX MAX
3min break 2 7min break 3min break Metis 2 7min break
Pushup Squat Pullup Situp
Iris
MAX MAX MAX MAX
Burpee
3min break 3min break 2 7min break Poseidon
2 MAX
Pushup Burpee Squat
3min break Situp MAX 3
MAX 2 MAX MAX
Burpee
3min break 3 4min break Poseidon Dione
MAX
Burpee
5min break Pullup max 3 5min break Hades
MAX
Burpee
3 Dione 3min break Metis 4 7min break
MAX
Pullup Pushup Situp
Hades Iris
MAX MAX MAX
4min break 4 7min break 3 Venus 4 7min break 5 Iris
Pullup Pushup
Situp MAX Situp MAX Venus
MAX MAX
4 4min break 3min break 6 7min break
Pullup Pullup Pullup
MAX MAX MAX
2min break 3min break Zeus
Burpee 4 Burpee
7 Metis
MAX MAX
5 Venus 4min break Artemis
Pullup max
3min break
Pushup
MAX
5 Dione
 Burpee MAX
Squat MAX 300 seconds
Situp MAX (5:00 min) As many repetitions as possible.
Leg Lever MAX No breaks.
Pushup MAX 100 seconds
Pullup MAX (1:40 min)

Burpee MAX
Squat MAX 300 seconds
Situp MAX (5:00 min) As many repetitions as possible.
Leg Lever MAX No breaks.
Pushup MAX 100 seconds
Pullup MAX (1:40 min)

Burpee MAX
Squat MAX 300 seconds
Situp MAX (5:00 min) As many repetitions as possible.
Leg Lever MAX No breaks.
Pushup MAX 100 seconds
Pullup MAX (1:40 min)
 FREELETICS [Cardio]

Week 1 Week 2 Week 3 Week 4 Week 5

Aphrodit Aphrodit
1 Dione 1 1 Dione 1 1 Dione
e e
Burpee Burpee Burpee Burpee Squat
MAX MAX MAX MAX MAX
5min break 3min break 5min break 5min break 5min break
Squat Situp Burpee Leg L. Pushup
2 2 2 2
MAX MAX MAX MAX MAX
5min break 3min break 3min break 3min break 3min break
2
Burpee Burpee Burpee Burpee
Metis
MAX MAX MAX MAX
Aphrodit
3 3 Iris 3 Venus 3min break 3 Dione
e
Burpee Burpee Burpee Leg L. Squat
MAX MAX MAX MAX MAX
Aphrodit
5min break 3min break 5min break 3 5min break
e
4 Squat 4 Situp 4 Burpee Burpee 4 Pushup
MAX MAX MAX MAX MAX
5min break 3min break 3min break 5min break 3min break
Burpee Burpee Burpee Leg L.
Metis
MAX MAX MAX MAX
Aphrodit 4
5 Dione 5 5 Dione 3min break
e
Burpee
MAX
3min break
Leg L.
MAX
Aphrodit
5
e
 Week 7 (Hell
Week 6 Week 8 Week 9 Week 10
Day)
1 Iris Metis 1 Apollon 1 Dione 1 Dione
Burpee Aphrodit Leg L.
Metis 2 Iris
MAX 1 e MAX
Aphrodit
5min break Iris 2 3min break 2 7min break 3
e
Squat Aphrodit
Dione Metis 4 Apollon
MAX e
Aphrodit
2 5min break 2 Metis 3 3 Dione Metis
e
Burpee Aphrodit
4 Apollon 4 Dione 5 5min break
MAX e
Leg L. Situp
1min break Metis
MAX MAX
Situp Aphrodit
3 5 3min break
MAX e
Aphrodit
3 Iris Metis
e
Burpee
MAX
5min break
Squat
MAX
4 5min break
Burpee
MAX
1min break
Situp
MAX
5 Iris
 Week 15 (Hell
Week 11 Week 12 Week 13 Week 14
Week)
Squat Aphrodit
1 Dione 1 Apollon 1 Apollon 1
MAX e
Situp Situp
2 Apollon 1 5min break Iris
MAX MAX
Burpee
3min break Metis 5min break 2 7min break
MAX
Burpee Burpee
3min break 2 2 Iris 2 Metis
MAX MAX
Burpee
3 5min break 3 Dione 3min break Dione
MAX
Situp Situp Squat
5min break 4 Iris 3
MAX MAX MAX
Burpee Squat
3 Iris 3 Venus Metis
MAX MAX
Situp Situp Aphrodit
4 Iris 5 3min break
MAX MAX e
Aphrodit
5 3min break Metis 3min break 4 7min break
e
4 Burpee 4 Burpee Leg L.
MAX MAX MAX
5min break 5min break 5 Iris
Situp Situp
Dione
MAX MAX
7min
5 Apollon 5 Iris 6
break
Squat
MAX
Aphrodit
e
7
Metis
Apollon
 FRELETICS SNAGA

Week 1 Week 2 Week 3 Week 4 Week 5

Poseido Pushup Aphrod
1 Venus 1 1 Zeus
n MAX ite
Pullup Squat
1 5min break 2min break 2 Hades
MAX MAX
Situp Pullup Aphrod
3min break 3 5min break
MAX MAX ite
Squat Aphrodi Leg L.
2 2 3min break Hades
MAX te 4 MAX
Poseido Pushup
3min break 2 3min break
n MAX
Pullup Squat
3 5min break 3min break
MAX MAX
Situp Pullup
3 Venus 3min break
MAX MAX
Pullup 1 Leg L.
4 Venus 2min break
MAX MAX
Pushup Aphrodi
3min break 3
MAX te
Squat
4 2min break 4 Zeus
MAX
Pullup
3min break
MAX
Pullup
1min break
MAX
Pushup
MAX
1min break
Pullup
MAX
2 Venus
3 Dione
Pushup
MAX
2min break
Pullup
4 MAX
3min break
Pushup
MAX
3min break
 Pullup
MAX
2min break
Pushup
MAX
2min break
Pullup
MAX
1min break
Pushup
MAX
1min break
Pullup
MAX

Week 7 (Hell
Week 6 Week 8 Week 9 Week 10
Day)
1 Venus Artemis 1 Poseidon 1 Zeus 1 Zeus
Poseido Aphrod
Metis 1 2 Artemis 2 2 Venus
n ite
5min break Dione Hades 3 Hades Metis
Pullup Poseido
7min break 4 Venus 5min break
MAX n 3 3
Situp Situp
2 3min break 2 Zeus
MAX MAX
Pullup Aphrodi Squat
4 Artemis
MAX te MAX
2min break Venus 5min break
Pullup Squat
3 Artemis
MAX MAX
3 Dione Hades 4 3min break
Squat
4 Zeus
MAX
5min
Bbreak
Metis
 Week 15 (Hell
Week 11 Week 12 Week 13 Week 14
Week)
Aphrodi
Hades 1 Venus 1 Artemis 1 Zeus 1
te
Poseido Leg L.
1 7min break 2 Metis Artemis
n MAX
Squat
2 5min break 3min break 3 Zeus 2 7min break
MAX
Aphrodit Squat Pushup Situp
2 4 Metis
e MAX MAX MAX
3 Zeus 3 Dione 2 2min break Venus
Pushup Leg L.
4 Zeus Hades
MAX MAX 3
Situp
2min break 3min break
MAX
Situp Squat
Artemis
MAX MAX
4 7min
3min break 3 Zeus 4
break
Leg L. Leg L.
4 Venus
MAX MAX
2min break 5 Dione
Pushup Poseido
MAX n
3min
6
break
Leg L.
MAX
Venus
Poseido
7
n
Zeus