20minutes,walking
34minutes,circuits
skippingrope185×7
pull-ups6×8,stepvault2×6
precisionjump1×6
groundKongvault3×6
21minutes,5circuits
pushups10,handstands10s
groundKongvault3,kipup3
forwardroll3,cartwheel3
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记录
训练
博文
(2026-05-15 09:32:08)
(2026-05-14 08:06:29)
20minutes,walkinganddrills
32minutes,circuits
skippingrope185×7
stepvault2×7
swing20×7,pull-ups5×8
12minutes,circuits
frontkick10×3,sidekick10×3
precisionjump1×6,kipup1×6
22minutes,circuits
pushups10×5,handstands10s×5
forwardroll5×5,cartwheel3×5
groundKongvault1×5
15minutes,pull-ups
4×10,stretchingbetween
[阅读全文]
32minutes,circuits
skippingrope185×7
stepvault2×7
swing20×7,pull-ups5×8
12minutes,circuits
frontkick10×3,sidekick10×3
precisionjump1×6,kipup1×6
22minutes,circuits
pushups10×5,handstands10s×5
forwardroll5×5,cartwheel3×5
groundKongvault1×5
15minutes,pull-ups
4×10,stretchingbetween
[阅读全文]
(2026-05-13 08:35:51)
29minutes
skippingrope185×7
pull-ups5×8
walkdrillsbetween
5minutes
frontkick10×3,sidekick10×3
precisionjump1×6
22minutes
pushups10×5,forwardroll5×5
handstands10s×5,
groundkongvaultbetween
7minutes
cartwheel1×9,kipup1×9
30minutes
skippingrope185×7
pull-ups5×8
swingaswing,stepvaultbetweeen
[阅读全文]
skippingrope185×7
pull-ups5×8
walkdrillsbetween
5minutes
frontkick10×3,sidekick10×3
precisionjump1×6
22minutes
pushups10×5,forwardroll5×5
handstands10s×5,
groundkongvaultbetween
7minutes
cartwheel1×9,kipup1×9
30minutes
skippingrope185×7
pull-ups5×8
swingaswing,stepvaultbetweeen
[阅读全文]
(2026-05-12 07:33:50)
Powerskipping
explosive,light,alive
12minutes,dynamicstretching
5minutes,kicks
front10×3,side10×3
26minutes,circuits
pushups10×5
bearwalk30steps×5
handstands10s×5
forwardroll5×5
10minutespowerskipping
30steps×6
3minutescartwheel
1×8
33minutes,circuits
skippingrope185×7
pull...[阅读全文]
explosive,light,alive
12minutes,dynamicstretching
5minutes,kicks
front10×3,side10×3
26minutes,circuits
pushups10×5
bearwalk30steps×5
handstands10s×5
forwardroll5×5
10minutespowerskipping
30steps×6
3minutescartwheel
1×8
33minutes,circuits
skippingrope185×7
pull...[阅读全文]
(2026-05-11 18:59:55)
(2026-05-11 10:00:27)
sprints
10minuteswalkdrills
24minutes,circuits
pushups10×5
bearwalk30steps×5
handstands10s×5
forwardrollsjumpup5×5
13minutes
chaosrunning100m×4
runningdrillsbetween
13minutes
sprints50steps×5
[阅读全文]
10minuteswalkdrills
24minutes,circuits
pushups10×5
bearwalk30steps×5
handstands10s×5
forwardrollsjumpup5×5
13minutes
chaosrunning100m×4
runningdrillsbetween
13minutes
sprints50steps×5
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(2026-05-08 08:36:54)
20minutes,walking
25minutes,circuits
skippingrope185×7
jumpsquatsoftlanding3×7
10minutes
precisionjump×6
stepvault1×2×6
10minutesrolls6sets
parkourforwardrollsandsiderolls
[阅读全文]
25minutes,circuits
skippingrope185×7
jumpsquatsoftlanding3×7
10minutes
precisionjump×6
stepvault1×2×6
10minutesrolls6sets
parkourforwardrollsandsiderolls
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(2026-05-07 09:16:33)
sprintingdrills
1.025minutes,walkdrills
1.125minutes,circuits
bearwalk30steps×5
pushups10×5
handstands10s×5
forwardrolls5×5
1.215minutes
runs100m×4
sprintingdrillsbetween
1.33minutes
cartwheel1×8
15minutes
skippingrope185×7
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1.025minutes,walkdrills
1.125minutes,circuits
bearwalk30steps×5
pushups10×5
handstands10s×5
forwardrolls5×5
1.215minutes
runs100m×4
sprintingdrillsbetween
1.33minutes
cartwheel1×8
15minutes
skippingrope185×7
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(2026-05-06 08:20:19)
30minutes,walkdrills
skippingropeandpull-ups,
stretchingbetween
24minutes
skippingrope185×7
pull-ups6×7
22minutes
skippingrope185×7
pull-ups4×7
18minutes
skippingrope185×7
pull-ups3×7
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skippingropeandpull-ups,
stretchingbetween
24minutes
skippingrope185×7
pull-ups6×7
22minutes
skippingrope185×7
pull-ups4×7
18minutes
skippingrope185×7
pull-ups3×7
[阅读全文]
(2026-05-05 08:15:57)
Sprints
22minutes
skippingrope185×7
walkingdrillsbetween
22minutes,circuits
pushups10×5
bearwalk30steps×5
handstands10s×5
forwardrolls5×10
17minutes
run100m×4
runningdrillsbetween
14minutes
sprints50steps×5
3minutes
cartwheel1×8
[阅读全文]
22minutes
skippingrope185×7
walkingdrillsbetween
22minutes,circuits
pushups10×5
bearwalk30steps×5
handstands10s×5
forwardrolls5×10
17minutes
run100m×4
runningdrillsbetween
14minutes
sprints50steps×5
3minutes
cartwheel1×8
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