Preparação PF e PRF
AdvancedConditioning8 weeks6x/week
backcorelegs
An 8-week, 6x-a-week program for the Brazilian PF and PRF physical tests: pull-ups, horizontal jump, 12-minute run, and sit-ups.
Workout days
Treino A - Barra Fixa
10 minback
- Pull Up3x1-15
+1 exercises in the app
Treino B - Corrida Intervalada
13 mincore
- Wind Sprints6x1-1
Treino C - Salto Horizontal
11 minlegs
- Bodyweight Drop Jump Squat4x8-10
+1 exercises in the app
Treino D - Abdominal
10 mincore
- Sit Up v21x15-15
- Lying Leg Raise Flat Bench1x15-15
+1 exercises in the app
Treino E - Corrida Contínua
10 mincore
- Wind Sprints4x1-1
Treino F - Simulado Completo
10 minback · legs · core
- Pull Up1x1-15
- Bodyweight Drop Jump Squat1x5-5
+1 exercises in the app
Train with Preparação PF e PRF
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