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  • Contrat Minute Tractions

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    Matthieu Muller
    18 views3 pages
    The document outlines a series of exercise routines divided into different levels. Each level consists of a series of exercises involving isometric holds at various angles, pull-ups, and muscle-ups for specified durations. The goal is to complete all exercises in each level to advance to the next level, which increases in difficulty through longer durations and more repetitions or variations of exercises like pull-ups and muscle-ups.

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    The document outlines a series of exercise routines divided into different levels. Each level consists of a series of exercises involving isometric holds at various angles, pull-ups, and muscle-ups for specified durations. The goal is to complete all exercises in each level to advance to the next level, which increases in difficulty through longer durations and more repetitions or variations of exercises like pull-ups and muscle-ups.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    18 views3 pages

    Contrat Minute Tractions

    Uploaded by

    Matthieu Muller
    The document outlines a series of exercise routines divided into different levels. Each level consists of a series of exercises involving isometric holds at various angles, pull-ups, and muscle-ups for specified durations. The goal is to complete all exercises in each level to advance to the next level, which increases in difficulty through longer durations and more repetitions or variations of exercises like pull-ups and muscle-ups.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 3

    CONTRAT MINUTE

    Niveau 1.0

    1. 2 tractions
    2. 1 traction - 90°10sec
    3. 120° 10sec - 90° 10sec - 0° 10sec
    4. 90° 10sec - 120° 10sec - 90° 10sec
    5. 120° 30sec - 2 tractions
    6. 1 traction - 90° 10sec - 1 traction
    7. 0° 10sec - 90° 15sec - 1 traction
    8. Traction max

    Niveau 1.1

    1. 0° 20sec - 2 tractions
    2. 3 tractions
    3. 1 traction - 0° 15 sec
    4. 120° 10sec - 90° 10sec
    5. 0° 10 sec - 90° 10 sec - 120° 10sec
    6. 90° 15sec - 120° 15sec - 1 traction
    7. 0° max

    Niveau 1.2

    1. 5 tractions
    2. 90° 30sec
    3. 120° 10sec - 90° 10sec - 0° 10sec
    4. 120° 45sec
    5. 0° 15sec - 90° 15sec - 120° 15sec
    6. 90° 30sec
    7. 90° 15sec - 0° 20sec
    8. Tractions max

    Niveau 2.0

    1. 0° 30sec
    2. 90° 30sec
    3. 120° 30sec
    4. 5 tractions
    5. 120° 30sec - 3 tractions
    6. 120° 5sec - 90° 5sec - 120° 5sec - 0° 5sec
    7. 0° 20sec - 90° 20sec
    8. 120° 15sec - 2 tractions - 120° 15sec
    9. Tractions max
    Niveau 2.1

    1. 0° 20sec - 90° 10sec - 0° 20sec


    2. 120° 15 - 2 tractions
    3. 90° 15sec - 2 tractions
    4. 0° 15 - 2 tractions
    5. 120° 45sec
    6. 0° 45sec
    7. 90° 30sec - 0° 10sec
    8. 5 tractions - 90° 15sec
    9. 90° max

    Niveau 2.2

    1. 90° 30sec

    2. 120° 15sec - 0° 15sec

    3. 120° 10sec - 0° 10sec - 90° 10sec

    4. 5 tractions

    5. 90° 10sec - 0° 10sec

    6. 120° 30sec - 3 tractions

    7. 120° 10sec - 2 tractions - 90° 10sec

    8. 90° 10sec - 0° 10sec - 90° 10sec - 120° 10sec - 0° 10sec

    9. 2 tractions - 90° 30sec - 2 tractions

    10. Tractions MAX

    Niveau 3.0

    1. 90° 30sec

    2. 120° 15sec - 0° 15sec

    3. 120° 10sec - 0° 10sec - 90° 10sec

    4. 10 tractions

    5. 90° 10sec - 0° 10sec

    6. 120° 30sec - 5 tractions

    7. 120° 10sec - 4 tractions - 90° 10sec

    8. 90° 10sec - 0° 10sec - 90° 10sec - 120° 10sec - 0° 10sec

    9. 4 tractions - 90° 20sec - 4 tractions

    10. 90° 10sec - 0° 10sec - 90° 10sec - 120° 10sec - 0° 10sec - 90° 10sec
    11. Tractions max

    Niveau 3.1

    1. Tractions max
    2. 120° 30sec - 4 tractions
    3. 90° bras droit 15 sec
    4. 120° 15sec - 0° 15sec - 90° 15sec
    5. 4 tractions - 90° 30sec - 4 tractions
    6. 90° bras gauche 15sec
    7. 120° 10sec- 0° 10sec - 120°10sec - 90° 10sec
    8. 1 traction - 90 20sec - 1 traction - 90° 10sec
    9. 90° 15sec - 1 traction - 90° 15sec - 1 traction - 90° 15sec - 1 traction
    10. 120° 20sec - 5 tractions - 90° 20sec
    11. Tractions max
    Niveau 3.2

    1. 1 Traction bras droit


    2. 1 Muscle-up - 90° 15sec
    3. 90° 10sec - 0° 10sec - 120° 10sec - 90° 10sec - 0° 10sec
    4. 120° 45sec - 2 tractions
    5. 1 Muscle-up
    6. 90° 15sec - 0° 15sec
    7. 4 Montées planche
    8. 10 Tractions
    9. 0° 15sec - 120° 15sex - 90° 15sec - 1 traction
    10. 90° 50sec
    11. Tractions max

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