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- A-Segunda[Crossfit]
- Flexão-12 reps
- Barra-Fail
- Militar com Halteres - 12
- Tripces corda - 12
- Biceps Hammer- 12
- Elevação Perna- Fail
- Superman - Fail
- A-Terça[Powerlift]
- Agachamento-5x5
- Supino Reto-5x5
- Barra fixa-5x5
- B-Quarta[Crossfit]
- Agachamento - 12
- Deadlift - 12
- Extensor - Fail
- Flexor - Fail
- Gemeos - Fail
- B-Quinta[Powerlift]
- Agachamento-5x5
- Dev. Militar-5x5
- Lev.Terra-5x5
- C-Sexta[Crossfit]
- Afundo com Halteres - 12
- Lev.Terra Halteres - 12
- Gemeos - Fail
- Supino reto -8~12
- Miliar com barra -8~12
- Abdominal em roda -Fail
- ---------
- Powerlift
- A-B>B-A>B-A>...
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