test cod

Carrera continua 30 min

• 5 min trote suave
• 20 min carrera continua
• 5 min trote suave

Entrenamiento de fuerza

• 3 series de sentadillas con barra (12 repeticiones)
• 3 series de press de banca (12 repeticiones)
• 3 series de dominadas (12 repeticiones)

Carrera de colinas

• 10 min trote suave
• 6 carreras de colinas (30 seg cada una)
• 5 min trote suave

Descanso

Entrenamiento de intervalos

• 5 min trote suave
• 6 intervalos de carrera (30 seg cada uno)
• 5 min trote suave

Entrenamiento de fuerza

• 3 series de peso muerto (12 repeticiones)
• 3 series de press militar (12 repeticiones)
• 3 series de flexiones (12 repeticiones)

Carrera continua 40 min

• 5 min trote
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