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Page 1: WEEK 1 - O2X · ©O2X018 INFO@O2X.COM WEEK 1 Day 1 2 3 4 5 6 7 Notes: Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m
Page 2: WEEK 1 - O2X · ©O2X018 INFO@O2X.COM WEEK 1 Day 1 2 3 4 5 6 7 Notes: Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m
Page 3: WEEK 1 - O2X · ©O2X018 INFO@O2X.COM WEEK 1 Day 1 2 3 4 5 6 7 Notes: Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m

©O2X018 WWW.O2X.COM [email protected]

WEEK1Day 1 2 3 4 5 6 7

Notes: Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m)

Step2-Sweat:Power

Step2-Sweat:Anaerobicendurance

Step2-Sweat: Step2-Sweat:Strength

Step2-Sweat:Aerobiccapacity

Step2-Sweat:Strength

Step2-Sweat:

Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m)

RESTREST 4Rounds2BBBackSquat2BBBenchPress

2BBOverheadPress8BBCloseGripBench8DBArnoldPress

Rest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

Run2+miles

Conversationalpace

RunIntervals

Coverasmuchdistanceaspossibleduringrun

intervals

5minwork/3minoff4minwork/2:30off3minwork/2minoff2minwork/90secoff1minwork/1minoff

5minwork

4Rounds4DBSnatch5KBSwing

5RocketJump5JumptoBoxRest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

4Rounds2BBSumoDeadlift6BBHipThrust

8/sideBBSplitSquat6Pull-Ups

8/sideDBBentOverRow Rest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

Page 4: WEEK 1 - O2X · ©O2X018 INFO@O2X.COM WEEK 1 Day 1 2 3 4 5 6 7 Notes: Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m

©O2X018 WWW.O2X.COM [email protected]

WEEK2

Day 1 2 3 4 5 6 7

Notes: Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m)

Step2-Sweat:Power

Step2-Sweat:Anaerobicendurance

Step2-Sweat: Step2-Sweat:Strength

Step2-Sweat:Anaerobiccapacity

Step2-Sweat:Strength

Step2-Sweat:

Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m)

4Rounds3BBSumoDeadlift3BBBenchPress

3BBOverheadPress6pull-ups

8/sideDBBentOverRowRest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

RESTRunIntervals

Coverasmuchdistanceaspossibleduringrun

intervals

5minwork/3minoff4minwork/2:30off3minwork/2minoff2minwork/90secoff1minwork/1minoff

5minwork

4Rounds4DBSnatch5KBSwing

5RocketJump5JumptoBoxRest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

RESTRunintervals

Coverasmuchdistanceaspossibleduringwork

intervals

90secwork/3:30off1minwork/3minoff50secwork/2:10off40secwork/2:20off30secwork/90secoff20secwork/1:40off10secwork/40secoff

10secwork

5Rounds2BBSumoDeadlift2BBBenchPress

2BBOverheadPress

3Rounds8pull-ups

8/sideDBBentOverRowRest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

Page 5: WEEK 1 - O2X · ©O2X018 INFO@O2X.COM WEEK 1 Day 1 2 3 4 5 6 7 Notes: Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m

©O2X018 WWW.O2X.COM [email protected]

WEEK3

Day 1 2 3 4 5 6 7

Notes: Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m)

Step2-Sweat:Power

Step2-Sweat:Anaerobicendurance

Step2-Sweat: Step2-Sweat:Strength

Step2-Sweat:Aerobiccapacity

Step2-Sweat:Strength

Step2-Sweat:

Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m)

REST 4Rounds4BBSumoDeadlift6BBHipThrust

8/sideBBSplitSquat6pull-ups

8/sideDBBentOverRowRest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

RunIntervals

Coverasmuchdistanceaspossibleduringrun

intervals

5minwork/3minoff4minwork/2:30off3minwork/2minoff2minwork/90secoff1minwork/1minoff

5minwork

4Rounds4DBSnatch5KBSwing

5RocketJump5JumptoBoxRest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

REST4Rounds4BBBackSquat4BBBenchPress

4BBOverheadPress8BBCloseGripBench8DBArnoldPress

Rest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

Run2+miles

Conversationalpace

Page 6: WEEK 1 - O2X · ©O2X018 INFO@O2X.COM WEEK 1 Day 1 2 3 4 5 6 7 Notes: Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m

©O2X018 WWW.O2X.COM [email protected]

WEEK4

Day 1 2 3 4 5 6 7

Notes: Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m)

Step2-Sweat:Power

Step2-Sweat:Anaerobiccapacity

Step2-Sweat: Step2-Sweat:Strength

Step2-Sweat:Anaerobiccapacity

Step2-Sweat:Strength

Step2-Sweat:

Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m)

RESTREST 5Rounds2BBBenchPress

2BBOverheadPress6Dips

6DBOverheadPress10DBTricepsExtension

Rest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

RopeSlams

Workashardaspossibleduringworkintervals

10Rounds30secwork/90secoff

Runintervals

Coverasmuchdistanceaspossibleduringwork

intervals

90secwork/3:30off1minwork/3minoff50secwork/2:10off40secwork/2:20off30secwork/90secoff20secwork/1:40off10secwork/40secoff

10secwork

4Rounds3BBPushPress3DBSnatch

3AlternatingPushOff5MBGrannyToss

4SeatedJumptoBoxRest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

5Rounds2BBSumoDeadlift2BBBackSquat

6BBRomanianDeadlift6BBBentOverRow

10BBCurlRest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

Page 7: WEEK 1 - O2X · ©O2X018 INFO@O2X.COM WEEK 1 Day 1 2 3 4 5 6 7 Notes: Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m

©O2X018 WWW.O2X.COM [email protected]

WEEK5

Day 1 2 3 4 5 6 7

Notes: Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m)

Step2-Sweat:Power

Step2-Sweat:Anaerobiccapacity

Step2-Sweat: Step2-Sweat:Strength

Step2-Sweat:Anaerobiccapacity

Step2-Sweat:Strength

Step2-Sweat:

Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m)

Runintervals

Coverasmuchdistanceaspossibleduringwork

intervals

90secwork/3:30off1minwork/3minoff50secwork/2:10off40secwork/2:20off30secwork/90secoff20secwork/1:40off10secwork/40secoff

10secwork

REST4Rounds3BBPushPress3DBSnatch

3AlternatingPushOff5MBGrannyToss

4SeatedJumptoBoxRest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

5Rounds2BBSumoDeadlift2BBBackSquat

6BBRomanianDeadlift6BBBentOverRow

10BBCurlRest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

RopeSlams

Workashardaspossibleduringworkintervals

10Rounds30secwork/90secoff

5Rounds2BBBenchPress

2BBOverheadPress6Dips

6DBOverheadPress10DBTricepsExtension

Rest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

REST

Page 8: WEEK 1 - O2X · ©O2X018 INFO@O2X.COM WEEK 1 Day 1 2 3 4 5 6 7 Notes: Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m

©O2X018 WWW.O2X.COM [email protected]

WEEK6

Day 1 2 3 4 5 6 7

Notes: Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m)

Step2-Sweat:Power

Step2-Sweat:Anaerobiccapacity

Step2-Sweat: Step2-Sweat:Strength

Step2-Sweat:Anaerobiccapacity

Step2-Sweat:Strength

Step2-Sweat:

Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m)

RESTRunintervals

Coverasmuchdistanceaspossibleduringwork

intervals

90secwork/3:30off1minwork/3minoff50secwork/2:10off40secwork/2:20off30secwork/90secoff20secwork/1:40off10secwork/40secoff

10secwork

REST RopeSlams

Workashardaspossibleduringworkintervals

10Rounds30secwork/90secoff

5Rounds2BBSumoDeadlift2BBBackSquat

6BBRomanianDeadlift6BBBentOverRow

10BBCurlRest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

5Rounds2BBBenchPress

2BBOverheadPress6Dips

6DBOverheadPress10DBTricepsExtension

Rest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

4Rounds3BBPushPress3DBSnatch

3AlternatingPushOff5MBGrannyToss

4SeatedJumptoBoxRest2:30

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

Page 9: WEEK 1 - O2X · ©O2X018 INFO@O2X.COM WEEK 1 Day 1 2 3 4 5 6 7 Notes: Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m

©O2X018 WWW.O2X.COM [email protected]

WEEK7

Day 1 2 3 4 5 6 7

Notes: Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m)

Step2-Sweat:Power

Step2-Sweat:Anaerobiccapacity

Step2-Sweat: Step2-Sweat:Power

Step2-Sweat:Aerobiccapacity

Step2-Sweat:Strength

Step2-Sweat:

Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m)

4Rounds2BBPushPress3KBSwings

5RocketJump4SteptoJumptoBox4GrannyMBToss

Rest2min

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

REST4Rounds2BBSumoDeadlift6/eachSplitSquat2BBBenchPress

2BBOverheadPress6BBBentOverRow

Rest2min

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

Run2+miles

Conversationalpace

4Rounds2DBSnatch2DBJerk

3MBGrannyToss4DBSwing

3AlternatingPush-offRest2min

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

RESTWorkashardaspossibleduringworkintervals

12RoundsRowerSprints

15secwork/45secoff

5RoundsMBSlams

10secwork/50secoff

5RoundsStepups

10secwork/50secoff

Page 10: WEEK 1 - O2X · ©O2X018 INFO@O2X.COM WEEK 1 Day 1 2 3 4 5 6 7 Notes: Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m

©O2X018 WWW.O2X.COM [email protected]

WEEK8

Day 1 2 3 4 5 6 7

Notes: Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m)

Step2-Sweat:Power

Step2-Sweat:Anaerobiccapacity

Step2-Sweat: Step2-Sweat:Power

Step2-Sweat:Aerobiccapacity

Step2-Sweat:Power

Step2-Sweat:

Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m)

4Rounds1BBJerk

2BBHangCleanPull2BBHangSnatchPull

2DBSnatch4SeatedJumptoBox

Rest2min

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

RESTRun2+miles

Conversationalpace

4Rounds2DBSnatch2DBJerk

3MBGrannyToss4DBSwing

3AlternatingPush-offRest2min

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

RESTWorkashardaspossibleduringworkintervals

12RoundsRowerSprints

15secwork/45secoff

5RoundsMBSlams

10secwork/50secoff

5RoundsStepups

10secwork/50secoff

4Rounds2BBPushPress3KBSwings

5RocketJump4SteptoJumptoBox4GrannyMBToss

Rest2min

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

Page 11: WEEK 1 - O2X · ©O2X018 INFO@O2X.COM WEEK 1 Day 1 2 3 4 5 6 7 Notes: Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m) Step 1 - Prepare (8-10m

©O2X018 WWW.O2X.COM [email protected]

WEEK9

Day 1 2 3 4 5 6 7

Notes: Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m) Step1-Prepare(8-10m)

Step2-Sweat:Power

Step2-Sweat:Anaerobiccapacity

Step2-Sweat: Step2-Sweat:Strength

Step2-Sweat:Anaerobiccapacity

Step2-Sweat:Power

Step2-Sweat:

Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m) Step3-Recover(10-15m)

Runintervals

Coverasmuchdistanceaspossibleduringwork

intervals

90secwork/3:30off1minwork/3minoff50secwork/2:10off40secwork/2:20off30secwork/90secoff20secwork/1:40off10secwork/40secoff

10secwork

4Rounds2BBPushPress3KBSwings

5RocketJump4SteptoJumptoBox4GrannyMBToss

Rest2min

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

REST4Rounds2DBSnatch2DBJerk

3MBGrannyToss4DBSwing

3AlternatingPush-offRest2min

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

Workashardaspossibleduringworkintervals

12RoundsRowerSprints

15secwork/45secoff

5RoundsMBSlams

10secwork/50secoff

5RoundsStepups

10secwork/50secoff

5Rounds2BBSumoDeadlift2BBBenchPress2BBBackSquat

2BBOverheadPressRest2min

Loadingshouldbechallenging,butyou

shouldcompleteallsetswithoutfailure

Transitionquicklybetweenexercises

REST


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One-step method to prepare starch-based superabsorbent …412005/UQ412005... · 2019. 10. 11. · 1 One-step method to prepare starch-based superabsorbent polymer for slow release

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How to prepare realistic budgets: A step-by-step guidesparc-nigeria.com/.../2.1.7_HowTo_Prepare_Realistic_Budgets.pdf · How to prepare realistic budgets: A step-by-step guide

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10m5m9m13m10m207m72m548m5m4m14m10m4m9m5m10m4m10m3m10mPVC ...€¦ · 10m. 5m. 5m. 9m. 13m. 10m. 207m. 72m. 548m. 5m. 4m. 14m. 10m. 4m. 9m. 5m. 10m. 4m. 10m. 3m. 10m. PVC ø75mm/PN6

Do to Prepare? Take it a Step Further