{"id":45,"date":"2023-11-14T13:41:56","date_gmt":"2023-11-14T13:41:56","guid":{"rendered":"https:\/\/startersites.io\/blocksy\/daily-news\/?p=45"},"modified":"2024-12-31T15:21:30","modified_gmt":"2024-12-31T21:21:30","slug":"butterfly-pull-ups","status":"publish","type":"post","link":"https:\/\/prewodplus.com\/ro\/butterfly-pull-ups\/","title":{"rendered":"Butterfly Pull-Ups"},"content":{"rendered":"<p><strong>\u00bfQu\u00e9 son las Butterfly Pull-Ups?<\/strong><\/p>\n\n\n\n<p>Las <em>butterfly pull-ups<\/em> son una variaci\u00f3n avanzada de las dominadas utilizadas en CrossFit. Este movimiento combina eficiencia, velocidad y t\u00e9cnica para realizar m\u00faltiples repeticiones en un menor tiempo. A diferencia de las dominadas tradicionales o el estilo <em>kipping<\/em>, las <em>butterfly pull-ups<\/em> utilizan un patr\u00f3n c\u00edclico que permite encadenar las repeticiones con un flujo continuo.<\/p>\n\n\n\n<p>Si bien son desafiantes para principiantes, aprenderlas ofrece beneficios significativos tanto en rendimiento deportivo como en desarrollo f\u00edsico.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"beneficios-de-las-butterfly-pull-ups\"><strong>Beneficios de las Butterfly Pull-Ups<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Incremento de la eficiencia<\/strong>: Permiten realizar m\u00e1s repeticiones en menos tiempo, lo que las hace ideales para competencias de CrossFit.<\/li>\n\n\n\n<li><strong>Fortalecimiento de los m\u00fasculos del tren superior<\/strong>: Trabajan espalda, hombros y brazos.<\/li>\n\n\n\n<li><strong>Mejora del ritmo y la coordinaci\u00f3n<\/strong>: Al dominar el movimiento, desarrollas control corporal avanzado.<\/li>\n\n\n\n<li><strong>Desaf\u00edo cardiovascular<\/strong>: La intensidad del ejercicio acelera el ritmo card\u00edaco, aumentando la resistencia f\u00edsica.<\/li>\n\n\n\n<li><strong>Adaptabilidad al entrenamiento funcional<\/strong>: Proveen una base para progresar hacia ejercicios a\u00fan m\u00e1s avanzados.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"caracteristicas-clave-de-las-butterfly-pull-ups\"><strong>Caracter\u00edsticas Clave de las Butterfly Pull-Ups<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Movimiento c\u00edclico<\/strong>: A diferencia de las dominadas tradicionales, el patr\u00f3n de las butterfly es fluido y constante.<\/li>\n\n\n\n<li><strong>Alta demanda t\u00e9cnica<\/strong>: Requieren dominio del cuerpo y fuerza suficiente para mantener el ritmo.<\/li>\n\n\n\n<li><strong>Enfocadas en CrossFit<\/strong>: Este estilo es caracter\u00edstico de las competencias y entrenamientos funcionales.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"musculos-implicados-en-las-butterfly-pull-ups\"><strong>M\u00fasculos Implicados en las Butterfly Pull-Ups<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Espalda<\/strong>: Dorsales, trapecios y romboides.<\/li>\n\n\n\n<li><strong>Brazos<\/strong>: B\u00edceps y antebrazos.<\/li>\n\n\n\n<li><strong>Core<\/strong>: Abdominales y estabilizadores para controlar el movimiento.<\/li>\n\n\n\n<li><strong>Hombros<\/strong>: Deltoides y manguito rotador.<\/li>\n\n\n\n<li><strong>Pecho<\/strong>: Ligera activaci\u00f3n de los pectorales para estabilizar el movimiento.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"las-butterfly-pull-ups-en-crossfit\"><strong>Las Butterfly Pull-Ups en CrossFit<\/strong><\/h4>\n\n\n\n<p>Este movimiento es un pilar en CrossFit, usado com\u00fanmente en <em>WODs<\/em> y competencias. Su prop\u00f3sito es maximizar las repeticiones en ejercicios de alta intensidad, optimizando el uso de energ\u00eda. Sin embargo, debido a su complejidad t\u00e9cnica, los atletas deben dominarlas progresivamente para evitar lesiones y mejorar su rendimiento.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"como-progresar-hacia-las-butterfly-pull-ups\"><strong>\u00bfC\u00f3mo Progresar hacia las Butterfly Pull-Ups?<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Domina las Pull-Ups Estrictas<\/strong>: Fortalece los m\u00fasculos b\u00e1sicos necesarios.<\/li>\n\n\n\n<li><strong>Aprende el Kipping<\/strong>: Practica el balanceo controlado como primer paso hacia el flujo c\u00edclico.<\/li>\n\n\n\n<li><strong>Desarrolla la T\u00e9cnica de la Butterfly<\/strong>: Practica el movimiento circular del pecho hacia la barra y el retorno de las piernas.<\/li>\n\n\n\n<li><strong>Incrementa la Fuerza del Core<\/strong>: Ejercicios como planchas y levantamientos de piernas son esenciales.<\/li>\n\n\n\n<li><strong>Evita el agotamiento muscular temprano<\/strong>: Trabaja en series cortas antes de intentar m\u00faltiples repeticiones.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"conclusion\"><strong>Conclusi\u00f3n<\/strong><\/h4>\n\n\n\n<p>Las butterfly pull-ups no solo son una herramienta para mejorar el rendimiento en CrossFit, sino tambi\u00e9n un desaf\u00edo f\u00edsico y t\u00e9cnico que potencia la fuerza, la resistencia y la coordinaci\u00f3n. Ya seas un atleta competitivo o alguien que busca superar sus l\u00edmites, este ejercicio es clave para llevar tu entrenamiento al siguiente nivel.<\/p>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-1d18115\" id=\"gspb_container-id-gsbp-1d18115\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-0b9108c\" id=\"gspb_iconBox-id-gsbp-0b9108c\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-d94c7bd\" class=\"gspb_heading gspb_heading-id-gsbp-d94c7bd\">Semana 1<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-8f1ae0a gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-0\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-1\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-2\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-3\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-0\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Workout Plan:<\/strong><\/p>\n\n\n\n<p><strong>Accumulate:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 <a href=\"https:\/\/www.youtube.com\/watch?v=IZ0rh7lgfRE\">Standing PVC Circles<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li><em>El objetivo de este ejercicio es trabajar los componentes neurol\u00f3gicos (mejorar la coordinaci\u00f3n). Hazlo lentamente y aseg\u00farate de no moverte sin control.<\/em><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Then:<\/strong><br><strong>4 rounds (for quality):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5 <a href=\"https:\/\/www.youtube.com\/watch?v=PvFBu861qW8\">Behind the Neck Pull-Ups<\/a><\/strong> <em>(no tienen que ser consecutivos).<\/em><\/li>\n\n\n\n<li><strong>20 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=Pp_bHT0Sweo\">Scap Hanging Circles.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Notas:<\/strong><\/p>\n\n\n\n<p>No te preocupes demasiado por el movimiento inicial hacia adelante o atr\u00e1s; el enfoque es construir fuerza y control.<\/p>\n\n\n\n<p>Mant\u00e9n los codos rectos durante los <strong>Scap Circles.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-1\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong>2 rounds of:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>45 segundos<\/strong> de <a href=\"https:\/\/www.youtube.com\/shorts\/VzX3AWE6R7s\">Upper Thoracic Extensions Weighted<\/a> <em>(usa peso ligero).<\/em><\/li>\n\n\n\n<li><strong>10 <a href=\"https:\/\/www.youtube.com\/watch?v=cDHd1D6HEuY\">Prone PVC Press.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Then:<\/strong><br><strong>10-8-6-4-2 (For Quality):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Strict-BUP-Straight-Body-Circles.mp4\">Strict BUP Straight Body Circles<\/a><\/strong> <em>(mira el video para asegurarte de que est\u00e1s haci\u00e9ndolo correctamente).<\/em><\/li>\n\n\n\n<li><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/2-Foot-Box-Drill-top-down.mp4\"><strong>2 Foot Box Drill<\/strong> <\/a><em>(este ejercicio es para memoria muscular y coordinaci\u00f3n, as\u00ed que hazlo LENTAMENTE).<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Notas importantes:<\/strong><\/p>\n\n\n\n<p>Los <strong>BUP<\/strong> requieren mucha fuerza, pero tambi\u00e9n una gran cantidad de coordinaci\u00f3n y sincronizaci\u00f3n. Practica estos ejercicios teniendo ambos objetivos en mente.<\/p>\n\n\n\n<p>Recuerda que este entrenamiento est\u00e1 enfocado en conectar los componentes neurol\u00f3gicos para que tu cuerpo sepa exactamente qu\u00e9 hacer en el momento indicado.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-2\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Muscle Memory Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=IZ0rh7lgfRE\"><strong><\/strong><\/a><strong><a href=\"https:\/\/www.youtube.com\/watch?v=IZ0rh7lgfRE\">Standing PVC Circles.<\/a><\/strong><\/strong><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>For 3 rounds:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>30 segundos de trabajo de calidad \/ 30 segundos de descanso:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/shorts\/mttfAxsAnC4\">Arched Pull-Ups.<\/a><\/strong><br><em>(Si necesitas bajar de la barra durante los 30 segundos, est\u00e1 bien. Solo vuelve a subir y completa tantas repeticiones como sea posible dentro del tiempo.)<\/em><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>For 3 rounds:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>30 segundos de trabajo de calidad \/ 30 segundos de descanso:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=UVI4j04JEqA\">Mini Circles.<\/a><\/strong><br><em>(La palabra clave es MINI. La cabeza debe estar debajo de la barra mientras jalas. Estamos trabajando en ritmo y control.)<\/em><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Notas importantes:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Si te sientes fuera de control durante los <strong>Mini Circles<\/strong>, baja y vuelve a colocarte en posici\u00f3n.<\/li>\n\n\n\n<li>Recuerda que esta es solo la primera semana, as\u00ed que no te preocupes si a\u00fan no logras hacerlo perfectamente. Practica para mejorar gradualmente.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-3\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>25 <a href=\"https:\/\/www.youtube.com\/watch?v=AWBZCrpIMvs\">Lat Eccentrics with Dowel.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Strength\/Technique:<\/strong><br><strong>3 sets of:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>M\u00e1ximo esfuerzo de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Strict-BUP-Straight-Body-Circles.mp4\">Strict BUP Straight Body Circles<\/a><\/strong><\/strong><br><em>(Mira el video para asegurarte de que lo est\u00e1s haciendo correctamente.)<\/em><\/li>\n\n\n\n<li><strong>8 reps <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/1-Foot-Box-Drill-bottoms-up.mp4\">One Foot Box Drill<\/a>.<\/strong><br><em>(Realiza b\u00e1sicamente 8 repeticiones individuales. Haz una pausa despu\u00e9s de completar cada repetici\u00f3n, reinicia tu cuerpo y visualiza la siguiente repetici\u00f3n, enfoc\u00e1ndote en la coordinaci\u00f3n y el momento adecuado antes de ejecutarla.)<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Notas importantes:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Este es un ejercicio <strong>muy desafiante<\/strong>, dise\u00f1ado para entrenar a tu cuerpo a saber qu\u00e9 hacer en cada momento.<\/li>\n\n\n\n<li>Ve <strong>MUY LENTO<\/strong> y gr\u00e1bate si te cuesta trabajo; esto te ayudar\u00e1 a identificar \u00e1reas de mejora.<\/li>\n<\/ul>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-80d1235\" id=\"gspb_container-id-gsbp-80d1235\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-df68f14\" id=\"gspb_iconBox-id-gsbp-df68f14\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-484dfc4\" class=\"gspb_heading gspb_heading-id-gsbp-484dfc4\">Semana 2<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-b63b274 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-b63b274-0\" aria-controls=\"gspb-tab-item-content-gsbp-b63b274-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-b63b274-1\" aria-controls=\"gspb-tab-item-content-gsbp-b63b274-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-b63b274-2\" aria-controls=\"gspb-tab-item-content-gsbp-b63b274-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-b63b274-3\" aria-controls=\"gspb-tab-item-content-gsbp-b63b274-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-b63b274-0\" id=\"gspb-tab-item-content-gsbp-b63b274-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong>2 sets of <a href=\"https:\/\/www.youtube.com\/watch?v=6YMfTz2xcCQ\">Shoulder W&#8217;s:<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Set 1:<\/strong> 45 segundos.<\/li>\n\n\n\n<li><strong>Descanso:<\/strong> 30 segundos.<\/li>\n\n\n\n<li><strong>Set 2:<\/strong> 30 segundos.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Strict-BUP-Straight-Body-Circles.mp4\">Strict BUP Straight Body Circles<\/a><\/strong>:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Repeticiones por ronda:<\/strong> 12-10-8-6.<\/li>\n\n\n\n<li><strong>Descanso:<\/strong> aproximadamente 45 segundos entre rondas.<\/li>\n<\/ul>\n\n\n\n<p><em>Nota:<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Las series no tienen que ser consecutivas, pero el objetivo es realizarlas <strong>sin pausas y con excelente forma<\/strong> si es posible.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>THEN:<\/strong><br><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Target-Drills-mini-circles.mp4\">Setup the Target Drill:<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>En un reloj corriendo de <strong>3 minutos<\/strong>, trabaja en el Target Drill.<\/li>\n\n\n\n<li>Si sientes que el tiempo es muy ajustado, realiza <strong>3-5 minutos<\/strong> de pr\u00e1ctica con este ejercicio.<\/li>\n<\/ul>\n\n\n\n<p><em>Nota:<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Este ejercicio no es para acumular repeticiones, sino para enfocarse en la <strong>calidad del movimiento.<\/strong> El tiempo es solo una sugerencia.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-b63b274-1\" id=\"gspb-tab-item-content-gsbp-b63b274-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>1 minuto de <a href=\"https:\/\/www.youtube.com\/shorts\/VzX3AWE6R7s\">Upper Thoracic Extensions Weighted<\/a><br>20 repeticiones de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Standing-PVC-BPU-Circles.mp4\">Standing PVC BPU Circles<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br>3 sets x 30 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=Pp_bHT0Sweo\">Scap Hanging Circles<\/a> sin pausas<br>[Esto debe ser ESTRICTO. Aseg\u00farate de no balancearte.]<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>Luego completa:<br>10 repeticiones lentas y controladas del <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/1-Foot-Box-Drill-bottoms-up.mp4\">1 Foot Box Drill<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-b63b274-2\" id=\"gspb-tab-item-content-gsbp-b63b274-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>20 <a href=\"https:\/\/www.youtube.com\/watch?v=cDHd1D6HEuY\">Prone PVC Press<\/a><br>30 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Standing-Banded-Hollow-I-Y.mp4\">Standing Banded Hollow I Y<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Drill It!<\/strong><br>Acumula 30 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Strict-BUP-Straight-Body-Circles.mp4\">Strict BUP Circles<\/a><\/p>\n\n\n\n<p>Luego<br>Acumula 30 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Target-Drills-mini-circles.mp4\">Target Drills exitosos <\/a>&#8211; Mini Circles<br>[Exitoso significa que no derribas el objetivo y puedes controlar el balanceo.]<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-b63b274-3\" id=\"gspb-tab-item-content-gsbp-b63b274-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup:<br>30 <a href=\"https:\/\/www.youtube.com\/watch?v=6YMfTz2xcCQ\">Shoulder W&#8217;s<\/a><\/p>\n\n\n\n<p>Alternate between drills:<br>20-15-10-5<br>&#8211;<a href=\"https:\/\/www.youtube.com\/watch?v=Pp_bHT0Sweo\">Scap Hanging Circles<\/a><br>[Don&#8217;t worry if you can&#8217;t do unbroken]<br>&#8211;<a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/2-Foot-Box-Drill-top-down.mp4\">2 Foot Box Drill<\/a><br>[This is for coordination! Go slow &amp; pause at each rep until you really get the drill!]<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-38bd3bf\" id=\"gspb_container-id-gsbp-38bd3bf\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-14d8abd\" id=\"gspb_iconBox-id-gsbp-14d8abd\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-e99a3da\" class=\"gspb_heading gspb_heading-id-gsbp-e99a3da\">Semana 3<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-2cd279b gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-2cd279b-0\" aria-controls=\"gspb-tab-item-content-gsbp-2cd279b-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-2cd279b-1\" aria-controls=\"gspb-tab-item-content-gsbp-2cd279b-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-2cd279b-2\" aria-controls=\"gspb-tab-item-content-gsbp-2cd279b-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-2cd279b-3\" aria-controls=\"gspb-tab-item-content-gsbp-2cd279b-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-2cd279b-0\" id=\"gspb-tab-item-content-gsbp-2cd279b-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong><a href=\"https:\/\/www.youtube.com\/watch?v=IAByZREjXp8\">KB Arm Bar<\/a><\/strong> &#8211; acumula 2 repeticiones por brazo <em>(mant\u00e9n la posici\u00f3n durante 30 segundos por brazo)<\/em><br><em>[Usa una kettlebell ligera que puedas estabilizar]<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Strength\/Drills:<\/strong><br><strong>4 sets de m\u00e1ximo esfuerzo con CALIDAD:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/shorts\/SNjYfCy4c6Q\">Behind the Neck Pull-Ups<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Target-Drills-mini-circles.mp4\">Target Drills &#8211; Mini Circles<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<p><em>Descansa aproximadamente 45-60 segundos entre series.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-2cd279b-1\" id=\"gspb-tab-item-content-gsbp-2cd279b-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>20 <a href=\"https:\/\/www.youtube.com\/watch?v=P_YdO_bLrwk\">Prone Swimmers<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong>4 sets<\/strong> de 30 segundos de trabajo \/ 30 segundos de descanso:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Strict-BUP-Straight-Body-Circles.mp4\">Strict BUP Straight Body Circles<\/a><\/li>\n<\/ul>\n\n\n\n<p>20 repeticiones del <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/2-Foot-Box-Drill-top-down.mp4\">Foot Box Drill <\/a><strong>[top down]<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-2cd279b-2\" id=\"gspb-tab-item-content-gsbp-2cd279b-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>20 repeticiones de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Standing-Banded-Hollow-I-Y.mp4\">Banded Hollow I-Y<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Then 6 sets:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>4 strict Wider Grip <a href=\"https:\/\/www.youtube.com\/shorts\/mttfAxsAnC4\">Arched Pull-Ups<\/a><\/strong><\/li>\n\n\n\n<li><strong>6 <\/strong><a href=\"https:\/\/www.youtube.com\/watch?v=UVI4j04JEqA\"><strong>Mini Circles<\/strong> <\/a><em>(intenta detenerte bajo comando despu\u00e9s de la 6.\u00aa repetici\u00f3n para practicar el control total desde los hombros).<\/em><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-2cd279b-3\" id=\"gspb-tab-item-content-gsbp-2cd279b-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup:<br>20 <a href=\"https:\/\/www.youtube.com\/watch?v=fGXQf1HCwAw\">Face Pull Y Press<\/a><\/p>\n\n\n\n<p>10 min EMOM<br>odd minute: complete 12 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Standing-PVC-BPU-Circles.mp4\">strict BUP Circles<\/a><br>even minute: complete approx 10 reps <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/1-Foot-Box-Drill-bottoms-up.mp4\">One Foot Drill<\/a><br>[Still do this with purpose! Do NOT rush &amp; lose rhythm]<\/p>\n\n\n\n<p>*if you are feeling rushed with the drill, lower the number<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-535999a\" id=\"gspb_container-id-gsbp-535999a\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-83b42e5\" id=\"gspb_iconBox-id-gsbp-83b42e5\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-4104107\" class=\"gspb_heading gspb_heading-id-gsbp-4104107\">Semana 4<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-29a8d73 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-29a8d73-0\" aria-controls=\"gspb-tab-item-content-gsbp-29a8d73-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-29a8d73-1\" aria-controls=\"gspb-tab-item-content-gsbp-29a8d73-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-29a8d73-2\" aria-controls=\"gspb-tab-item-content-gsbp-29a8d73-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-29a8d73-3\" aria-controls=\"gspb-tab-item-content-gsbp-29a8d73-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-29a8d73-0\" id=\"gspb-tab-item-content-gsbp-29a8d73-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup:<\/p>\n\n\n\n<p>Comienza con 2 minutos de <a href=\"https:\/\/www.youtube.com\/watch?v=AWBZCrpIMvs\">Lat Eccentric.<\/a><br>Luego completa 15 <a href=\"https:\/\/www.youtube.com\/shorts\/SNjYfCy4c6Q\">Behind the Neck Pull-Ups.<\/a><br>DRILL IT:<br>Acumula 30 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Target-Drills-mini-circles.mp4\">Target Drills &#8211; Mini Circles <\/a>con GRAN calidad.<\/p>\n\n\n\n<p>Notas:<\/p>\n\n\n\n<p>Si te sientes &#8220;inestable&#8221; o fuera de control, b\u00e1jate y comienza un nuevo set.<br>Intenta sentir el timing al golpear el objetivo y luego, de inmediato, llevar los dedos hacia atr\u00e1s para reiniciar.<br>Recuerda: realiza un movimiento fluido y largo desde arch hasta hollow<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-29a8d73-1\" id=\"gspb-tab-item-content-gsbp-29a8d73-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>25 repeticiones de <a href=\"https:\/\/www.youtube.com\/watch?v=cDHd1D6HEuY\">Prone PVC Press<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Complete 5 rounds:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>30 segundos<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=Pp_bHT0Sweo\">Scap Hanging Circles<\/a><\/li>\n\n\n\n<li><strong>15 segundos<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=UVI4j04JEqA\">Mini Circles<\/a><\/li>\n\n\n\n<li><strong>Descansa lo necesario entre sets<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Notas:<\/strong><\/p>\n\n\n\n<p>Descansa lo suficiente despu\u00e9s de cada set para mantener la calidad en los movimientos.<\/p>\n\n\n\n<p>Este entrenamiento tambi\u00e9n es un desaf\u00edo para el agarre, as\u00ed que no te preocupes por hacerlo r\u00e1pido.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-29a8d73-2\" id=\"gspb-tab-item-content-gsbp-29a8d73-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Completa <strong>2 <a href=\"https:\/\/www.youtube.com\/watch?v=IAByZREjXp8\">kb Arm Bars por lado<\/a><\/strong> <em>(mant\u00e9n la posici\u00f3n durante 30 segundos cada vez).<\/em><\/li>\n\n\n\n<li><strong>Alterna brazos<\/strong> entre repeticiones.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Strength:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Acumula <strong>30 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Strict-BUP-Straight-Body-Circles.mp4\">Strict BUP  STRAIGHT BODY Circles.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Then:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Practica tu <strong>Butterfly Pull-Up<\/strong> durante <strong>5 minutos<\/strong> <em>(mira el video para instrucciones y consejos).<\/em><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-29a8d73-3\" id=\"gspb-tab-item-content-gsbp-29a8d73-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>WarmUp:<\/strong><br><strong>3 rondas de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5 <a href=\"https:\/\/www.youtube.com\/watch?v=J8qT0982c3k\">Face Pull Y&#8217;s.<\/a><\/strong><\/li>\n\n\n\n<li><strong>30 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=Pp_bHT0Sweo\">Hanging Scap Circles.<\/a><\/strong><\/li>\n\n\n\n<li><strong>3 <a href=\"https:\/\/www.youtube.com\/shorts\/mttfAxsAnC4\">Arched Pull-Ups.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><br><strong>3 sets<\/strong> de <strong>30 segundos de trabajo x 60 segundos de descanso:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=OenVG15QMj8\">Butterfly Pull-Ups.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Puntos clave a recordar:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Realiza un <strong>movimiento largo y fluido<\/strong> mientras mantienes los m\u00fasculos de los hombros activos.<\/li>\n\n\n\n<li>Los codos deben tirar hacia atr\u00e1s y ligeramente hacia afuera <em>(\u201cpiensa en separar la barra\u201d).<\/em><\/li>\n\n\n\n<li>Intenta <strong>jalar la barra hacia ti<\/strong> mientras realizas el movimiento en forma de scoop.<\/li>\n\n\n\n<li><strong>Incl\u00ednate ligeramente hacia atr\u00e1s<\/strong> para anglar tu pecho y evitar golpear tu barbilla con la barra <em>(observa el \u00e1ngulo de mi pecho en el video).<\/em><\/li>\n<\/ol>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-f729ce4\" id=\"gspb_container-id-gsbp-f729ce4\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-ec53649\" id=\"gspb_iconBox-id-gsbp-ec53649\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-044b5a9\" class=\"gspb_heading gspb_heading-id-gsbp-044b5a9\">Semana 5<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-bd93fc6 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-bd93fc6-0\" aria-controls=\"gspb-tab-item-content-gsbp-bd93fc6-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-bd93fc6-1\" aria-controls=\"gspb-tab-item-content-gsbp-bd93fc6-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-bd93fc6-2\" aria-controls=\"gspb-tab-item-content-gsbp-bd93fc6-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-bd93fc6-3\" aria-controls=\"gspb-tab-item-content-gsbp-bd93fc6-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-bd93fc6-0\" id=\"gspb-tab-item-content-gsbp-bd93fc6-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Esta semana nos enfocaremos en un tir\u00f3n m\u00e1s alto y en acercarnos a los <strong>Chest to Bar Butterfly Pull-Ups.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>WarmUp:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 <a href=\"https:\/\/www.youtube.com\/watch?v=YW20zO__f_c\">PVC Pass Through<\/a>.<\/strong><\/li>\n\n\n\n<li><strong>10 <\/strong><a href=\"https:\/\/www.youtube.com\/shorts\/QtG4F1ks6CE\"><strong>Strict Wide Grip Pull-Ups<\/strong> <\/a><em>(manos justo afuera de los hombros).<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><\/p>\n\n\n\n<p><strong>Acumula 10-20 Butterfly Pull-Ups.<\/strong><\/p>\n\n\n\n<p><strong>Acumula 10 <\/strong><a href=\"https:\/\/www.youtube.com\/shorts\/QobeJn5yLQQ\"><strong>Butterfly Box CTB Holds<\/strong> <\/a><em>(mant\u00e9n la posici\u00f3n durante 2 segundos en la parte superior).<\/em><br><em>Configura la caja de manera que, al pararte de puntillas, puedas tocar el pecho con la caja.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-bd93fc6-1\" id=\"gspb-tab-item-content-gsbp-bd93fc6-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>WarmUp:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>10 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Standing-Banded-Hollow-I-Y.mp4\">Standing Banded Hollow IY.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>3 rondas de:<\/strong><\/p>\n\n\n\n<p><strong>5 Strict <a href=\"https:\/\/www.youtube.com\/shorts\/mttfAxsAnC4\">Arch CTB Pull-Ups.<\/a><\/strong><\/p>\n\n\n\n<p><strong>5 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Strict-BUP-Straight-Body-Circles.mp4\">Strict BUP Straight Body Circles.<\/a><\/strong><\/p>\n\n\n\n<p><strong>10 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Butterfly-Pull-Up.mp4\">Butterfly Chest to Bar.<\/a><\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-bd93fc6-2\" id=\"gspb-tab-item-content-gsbp-bd93fc6-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>WarmUp:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Completa <strong>2 <a href=\"https:\/\/www.youtube.com\/watch?v=IAByZREjXp8\">KB Arm Bars por lado<\/a><\/strong> <em>(mant\u00e9n la posici\u00f3n durante 30 segundos cada vez).<\/em><\/li>\n\n\n\n<li><strong>Alterna brazos<\/strong> entre repeticiones.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego acumula:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>15 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Strict-BUP-Straight-Body-Circles.mp4\">Strict Circles.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego practica:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tu<a href=\"https:\/\/www.youtube.com\/shorts\/Y_WsQ-xlqTs\"> <strong>Butterfly Pull-Up<\/strong><\/a> <em>(mira el video para los puntos clave)<\/em> durante <strong>5 minutos.<\/strong><br><strong>O<\/strong><\/li>\n\n\n\n<li>Practica el<a href=\"https:\/\/www.youtube.com\/shorts\/dmQbSX3yNWA\"> <strong>Butterfly Chest to Bar Target Drill.<\/strong><\/a><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-bd93fc6-3\" id=\"gspb-tab-item-content-gsbp-bd93fc6-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>WarmUp:<\/strong><br><strong>3 rondas de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>10 <a href=\"https:\/\/www.youtube.com\/watch?v=J8qT0982c3k\">Face Pull Y&#8217;s.<\/a><\/strong><\/li>\n\n\n\n<li><strong>5 <a href=\"https:\/\/www.youtube.com\/watch?v=Pp_bHT0Sweo\">Hanging Scap Circles.<\/a><\/strong><\/li>\n\n\n\n<li><strong>5 <a href=\"https:\/\/www.youtube.com\/shorts\/mttfAxsAnC4\">Arched Pull-Ups.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><br><strong>5 sets<\/strong> <em>(tantas repeticiones como puedas controlar de manera segura)<\/em>&#8230; AUMENTA el tama\u00f1o de los c\u00edrculos en cada set.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Puedes trabajar hacia los <strong>Chest to Bar Butterfly Pull-Ups<\/strong> o enfocarte en perfeccionar el <strong>Butterfly Pull-Up.<\/strong><\/li>\n\n\n\n<li>Comienza con <strong>c\u00edrculos peque\u00f1os<\/strong> como los que has practicado y, en cada repetici\u00f3n, espera un poco m\u00e1s para alcanzar tu objetivo imaginario <em>(cuanto m\u00e1s alto el objetivo, m\u00e1s grande ser\u00e1 el movimiento del Butterfly Pull-Up).<\/em><\/li>\n\n\n\n<li>Para el set <strong>3 o 4<\/strong>, deber\u00edas estar haciendo un <strong>BUP de tama\u00f1o regular<\/strong> como el del video.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Puntos clave a recordar:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Realiza un <strong>movimiento largo y fluido<\/strong> mientras mantienes los m\u00fasculos de los hombros activos.<\/li>\n\n\n\n<li>Los <strong>codos<\/strong> deben tirar hacia atr\u00e1s y ligeramente hacia afuera.<\/li>\n\n\n\n<li>Intenta <strong>jalar la barra hacia ti<\/strong> mientras realizas el movimiento en forma de scoop.<\/li>\n\n\n\n<li><strong>Incl\u00ednate ligeramente hacia atr\u00e1s<\/strong> para anglar tu pecho y evitar golpear tu barbilla con la barra <em>(observa el \u00e1ngulo de mi pecho en el video).<\/em><\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\u00a1Felicidades por completar tu entrenamiento!<\/strong><br>Recuerda, este es solo el comienzo. Puedes repetir este programa si necesitas m\u00e1s pr\u00e1ctica para perfeccionar tus habilidades.<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>\u00bfQu\u00e9 son las Butterfly Pull-Ups? Las butterfly pull-ups son una variaci\u00f3n avanzada de las dominadas utilizadas en CrossFit. Este movimiento combina eficiencia, velocidad y t\u00e9cnica para realizar m\u00faltiples repeticiones en un menor tiempo. A diferencia de las dominadas tradicionales o el estilo kipping, las butterfly pull-ups utilizan un patr\u00f3n c\u00edclico que permite encadenar las repeticiones [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1651,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":".gspb_container-id-gsbp-1d18115{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-1d18115.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-1d18115.gspb_container{position:relative;}#gspb_container-id-gsbp-1d18115.gspb_container{transition:all 0.8s cubic-bezier(0.42, 0, 0.58, 1);transform: translateZ(1px);backface-visibility:hidden;}.gs-flipbox3d-active #gspb_container-id-gsbp-1d18115.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-1d18115.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-1d18115.gspb_container{background-color:#f3d702;background-position:55% 34%;}#gspb_container-id-gsbp-1d18115.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/close-up-man-holding-hand-scaled.jpg);}#gspb_iconBox-id-gsbp-0b9108c svg{width: 72px;}#gspb_iconBox-id-gsbp-0b9108c{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-0b9108c svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-0b9108c svg, #gspb_iconBox-id-gsbp-0b9108c svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-0b9108c svg{margin:0px !important;}#gspb_iconBox-id-gsbp-0b9108c svg:hover, #gspb_iconBox-id-gsbp-0b9108c svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-0b9108c .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-0b9108c .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-d94c7bd{font-size:25px;}#gspb_heading-id-gsbp-d94c7bd{color:#ffffff;}#gspb_heading-id-gsbp-d94c7bd{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-d94c7bd .gspb_heading_subtitle, #gspb_subheading-id-gsbp-d94c7bd{display:block; font-size:17px; line-height:22px; margin-top:5px}.gspb-tabs *{box-sizing: border-box !important}.t-btn-container{display:flex;flex-direction:row;width:100%;align-items:center;margin-bottom:-1px;flex-wrap:wrap}.t-btn-container .t-btn{background-origin: border-box;list-style:none;display:inline-flex;align-items:center;margin:0;padding:11px 24px;cursor:pointer;position:relative;transition:all .4s ease-in-out; font-size:20px}.t-btn-container .t-btn .tabsubtitle{font-size:70%;opacity:.7}.gstabs-tabs .t-btn{border:1px solid transparent;border-top-width:2px}.gstabs-tabs .t-btn:focus{outline:none;}.gstabs-tabs .t-btn.active{border-color:rgba(206,206,206,.4);border-bottom-color:#fff;background-color:#fff;color:#333}.t-panel-container .t-panel{opacity:0;overflow:hidden;display:none}.t-panel-container .t-panel.active{opacity:1;display:block!important}.t-panel-container{margin-bottom:25px;overflow:hidden; padding:30px}.gstabs-tabs .t-panel-container{border:1px solid rgba(206,206,206,.4);background-color:#fff}.t-btn-container ul{margin:0!important;padding:0!important}.gstabs-underline .t-btn-container .t-btn:after{position:absolute;bottom:0;left:0;content:'';height:3px;width:0;transition:width .5s,left .5s,right .5s;}.gstabs-underline .t-btn-container .t-btn.active:after{width:100%;left:0;right:0}.gstabs-pills .t-btn-container .t-btn{margin:0 10px;border:1px solid transparent}.gstabs-vertical{display:flex}.gstabs-vertical .t-btn-container{display:block;width:150px}.gstabs-vertical .t-btn-container .t-btn{margin-bottom:10px;width:150px; border:1px solid transparent}.gstabs-vertical .t-panel-container{flex-grow:1}.t-btn-container .t-btn .gs-image{flex-grow:inherit;}.t-btn-container .t-btn img{margin:0;height:25px;min-width:auto}@keyframes gcwidthleftright{0%{width:0%}100%{width:100%}}@keyframes gcslidefromtop{0%{transform:translateY(-10px);opacity:0}100%{transform:translateY(0);opacity:1}}@media (max-width: 575.98px){body .tabscroll .t-btn-container{overflow-x:scroll;flex-wrap:nowrap;scroll-behavior:smooth;scroll-snap-type:x mandatory;width: 100% !important;white-space: nowrap;display:block; padding-bottom:15px}.tabscroll .t-btn-container .t-btn{scroll-snap-align:start;white-space: nowrap;width: auto !important;margin-right: 10px;}.tabscroll .t-btn-container .t-btn.active{box-shadow:none!important}.gstabs-vertical{display:block !important}.gstabs-vertical .t-panel-container{margin-top:25px}.t-btn-container .t-btn{font-size:15px}}.gswipertabs{overflow:hidden}.t-panel-container .t-panel{width:100%}.t-panel-container p:last-of-type{margin-bottom:0}.gspb_tabs-id-gsbp-8f1ae0a .t-btn-container{justify-content: left}.gspb_tabs-id-gsbp-8f1ae0a > .t-btn-container > .t-btn{background-color: #f5f5f5}.gspb_tabs-id-gsbp-8f1ae0a > .t-btn-container > .t-btn.active{background-color: #e5e5e5}.gspb_tabs-id-gsbp-8f1ae0a .t-btn-container .t-btn{gap:10px}.gspb_container-id-gsbp-80d1235{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-80d1235.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-80d1235.gspb_container{position:relative;}#gspb_container-id-gsbp-80d1235.gspb_container{transition:all 0.8s cubic-bezier(0.42, 0, 0.58, 1);transform: translateZ(1px);backface-visibility:hidden;}.gs-flipbox3d-active #gspb_container-id-gsbp-80d1235.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-80d1235.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-80d1235.gspb_container{background-color:#f3d702;background-position:55% 34%;}#gspb_container-id-gsbp-80d1235.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/close-up-man-holding-hand-scaled.jpg);}#gspb_iconBox-id-gsbp-df68f14 svg{width: 72px;}#gspb_iconBox-id-gsbp-df68f14{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-df68f14 svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-df68f14 svg, #gspb_iconBox-id-gsbp-df68f14 svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-df68f14 svg{margin:0px !important;}#gspb_iconBox-id-gsbp-df68f14 svg:hover, #gspb_iconBox-id-gsbp-df68f14 svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-df68f14 .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-df68f14 .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-484dfc4{font-size:25px;}#gspb_heading-id-gsbp-484dfc4{color:#ffffff;}#gspb_heading-id-gsbp-484dfc4{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-484dfc4 .gspb_heading_subtitle, #gspb_subheading-id-gsbp-484dfc4{display:block; font-size:17px; line-height:22px; margin-top:5px}.gspb-tabs *{box-sizing: border-box !important}.t-btn-container{display:flex;flex-direction:row;width:100%;align-items:center;margin-bottom:-1px;flex-wrap:wrap}.t-btn-container .t-btn{background-origin: border-box;list-style:none;display:inline-flex;align-items:center;margin:0;padding:11px 24px;cursor:pointer;position:relative;transition:all .4s ease-in-out; font-size:20px}.t-btn-container .t-btn .tabsubtitle{font-size:70%;opacity:.7}.gstabs-tabs .t-btn{border:1px solid transparent;border-top-width:2px}.gstabs-tabs .t-btn:focus{outline:none;}.gstabs-tabs .t-btn.active{border-color:rgba(206,206,206,.4);border-bottom-color:#fff;background-color:#fff;color:#333}.t-panel-container .t-panel{opacity:0;overflow:hidden;display:none}.t-panel-container .t-panel.active{opacity:1;display:block!important}.t-panel-container{margin-bottom:25px;overflow:hidden; padding:30px}.gstabs-tabs .t-panel-container{border:1px solid rgba(206,206,206,.4);background-color:#fff}.t-btn-container ul{margin:0!important;padding:0!important}.gstabs-underline .t-btn-container .t-btn:after{position:absolute;bottom:0;left:0;content:'';height:3px;width:0;transition:width .5s,left .5s,right .5s;}.gstabs-underline .t-btn-container .t-btn.active:after{width:100%;left:0;right:0}.gstabs-pills .t-btn-container .t-btn{margin:0 10px;border:1px solid transparent}.gstabs-vertical{display:flex}.gstabs-vertical .t-btn-container{display:block;width:150px}.gstabs-vertical .t-btn-container .t-btn{margin-bottom:10px;width:150px; border:1px solid transparent}.gstabs-vertical .t-panel-container{flex-grow:1}.t-btn-container .t-btn .gs-image{flex-grow:inherit;}.t-btn-container .t-btn img{margin:0;height:25px;min-width:auto}@keyframes gcwidthleftright{0%{width:0%}100%{width:100%}}@keyframes gcslidefromtop{0%{transform:translateY(-10px);opacity:0}100%{transform:translateY(0);opacity:1}}@media (max-width: 575.98px){body .tabscroll .t-btn-container{overflow-x:scroll;flex-wrap:nowrap;scroll-behavior:smooth;scroll-snap-type:x mandatory;width: 100% !important;white-space: nowrap;display:block; padding-bottom:15px}.tabscroll .t-btn-container .t-btn{scroll-snap-align:start;white-space: nowrap;width: auto !important;margin-right: 10px;}.tabscroll .t-btn-container .t-btn.active{box-shadow:none!important}.gstabs-vertical{display:block !important}.gstabs-vertical .t-panel-container{margin-top:25px}.t-btn-container .t-btn{font-size:15px}}.gswipertabs{overflow:hidden}.t-panel-container .t-panel{width:100%}.t-panel-container p:last-of-type{margin-bottom:0}.gspb_tabs-id-gsbp-b63b274 .t-btn-container{justify-content: left}.gspb_tabs-id-gsbp-b63b274 > .t-btn-container > .t-btn{background-color: #f5f5f5}.gspb_tabs-id-gsbp-b63b274 > .t-btn-container > .t-btn.active{background-color: #e5e5e5}.gspb_tabs-id-gsbp-b63b274 .t-btn-container .t-btn{gap:10px}.gspb_container-id-gsbp-38bd3bf{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-38bd3bf.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-38bd3bf.gspb_container{position:relative;}#gspb_container-id-gsbp-38bd3bf.gspb_container{transition:all 0.8s cubic-bezier(0.42, 0, 0.58, 1);transform: translateZ(1px);backface-visibility:hidden;}.gs-flipbox3d-active #gspb_container-id-gsbp-38bd3bf.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-38bd3bf.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-38bd3bf.gspb_container{background-color:#f3d702;background-position:55% 34%;}#gspb_container-id-gsbp-38bd3bf.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/close-up-man-holding-hand-scaled.jpg);}#gspb_iconBox-id-gsbp-14d8abd svg{width: 72px;}#gspb_iconBox-id-gsbp-14d8abd{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-14d8abd svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-14d8abd svg, #gspb_iconBox-id-gsbp-14d8abd svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-14d8abd svg{margin:0px !important;}#gspb_iconBox-id-gsbp-14d8abd svg:hover, #gspb_iconBox-id-gsbp-14d8abd svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-14d8abd .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-14d8abd .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-e99a3da{font-size:25px;}#gspb_heading-id-gsbp-e99a3da{color:#ffffff;}#gspb_heading-id-gsbp-e99a3da{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-e99a3da .gspb_heading_subtitle, #gspb_subheading-id-gsbp-e99a3da{display:block; font-size:17px; line-height:22px; margin-top:5px}.gspb-tabs *{box-sizing: border-box !important}.t-btn-container{display:flex;flex-direction:row;width:100%;align-items:center;margin-bottom:-1px;flex-wrap:wrap}.t-btn-container .t-btn{background-origin: border-box;list-style:none;display:inline-flex;align-items:center;margin:0;padding:11px 24px;cursor:pointer;position:relative;transition:all .4s ease-in-out; font-size:20px}.t-btn-container .t-btn .tabsubtitle{font-size:70%;opacity:.7}.gstabs-tabs .t-btn{border:1px solid transparent;border-top-width:2px}.gstabs-tabs .t-btn:focus{outline:none;}.gstabs-tabs .t-btn.active{border-color:rgba(206,206,206,.4);border-bottom-color:#fff;background-color:#fff;color:#333}.t-panel-container .t-panel{opacity:0;overflow:hidden;display:none}.t-panel-container .t-panel.active{opacity:1;display:block!important}.t-panel-container{margin-bottom:25px;overflow:hidden; padding:30px}.gstabs-tabs .t-panel-container{border:1px solid rgba(206,206,206,.4);background-color:#fff}.t-btn-container ul{margin:0!important;padding:0!important}.gstabs-underline .t-btn-container .t-btn:after{position:absolute;bottom:0;left:0;content:'';height:3px;width:0;transition:width .5s,left .5s,right .5s;}.gstabs-underline .t-btn-container .t-btn.active:after{width:100%;left:0;right:0}.gstabs-pills .t-btn-container .t-btn{margin:0 10px;border:1px solid transparent}.gstabs-vertical{display:flex}.gstabs-vertical .t-btn-container{display:block;width:150px}.gstabs-vertical .t-btn-container .t-btn{margin-bottom:10px;width:150px; border:1px solid transparent}.gstabs-vertical .t-panel-container{flex-grow:1}.t-btn-container .t-btn .gs-image{flex-grow:inherit;}.t-btn-container .t-btn img{margin:0;height:25px;min-width:auto}@keyframes gcwidthleftright{0%{width:0%}100%{width:100%}}@keyframes gcslidefromtop{0%{transform:translateY(-10px);opacity:0}100%{transform:translateY(0);opacity:1}}@media (max-width: 575.98px){body .tabscroll .t-btn-container{overflow-x:scroll;flex-wrap:nowrap;scroll-behavior:smooth;scroll-snap-type:x mandatory;width: 100% !important;white-space: nowrap;display:block; padding-bottom:15px}.tabscroll .t-btn-container .t-btn{scroll-snap-align:start;white-space: nowrap;width: auto !important;margin-right: 10px;}.tabscroll .t-btn-container .t-btn.active{box-shadow:none!important}.gstabs-vertical{display:block !important}.gstabs-vertical .t-panel-container{margin-top:25px}.t-btn-container .t-btn{font-size:15px}}.gswipertabs{overflow:hidden}.t-panel-container .t-panel{width:100%}.t-panel-container p:last-of-type{margin-bottom:0}.gspb_tabs-id-gsbp-2cd279b .t-btn-container{justify-content: left}.gspb_tabs-id-gsbp-2cd279b > .t-btn-container > .t-btn{background-color: #f5f5f5}.gspb_tabs-id-gsbp-2cd279b > .t-btn-container > .t-btn.active{background-color: #e5e5e5}.gspb_tabs-id-gsbp-2cd279b .t-btn-container .t-btn{gap:10px}.gspb_container-id-gsbp-535999a{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-535999a.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-535999a.gspb_container{position:relative;}#gspb_container-id-gsbp-535999a.gspb_container{transition:all 0.8s cubic-bezier(0.42, 0, 0.58, 1);transform: translateZ(1px);backface-visibility:hidden;}.gs-flipbox3d-active #gspb_container-id-gsbp-535999a.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-535999a.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-535999a.gspb_container{background-color:#f3d702;background-position:55% 34%;}#gspb_container-id-gsbp-535999a.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/close-up-man-holding-hand-scaled.jpg);}#gspb_iconBox-id-gsbp-83b42e5 svg{width: 72px;}#gspb_iconBox-id-gsbp-83b42e5{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-83b42e5 svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-83b42e5 svg, #gspb_iconBox-id-gsbp-83b42e5 svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-83b42e5 svg{margin:0px !important;}#gspb_iconBox-id-gsbp-83b42e5 svg:hover, #gspb_iconBox-id-gsbp-83b42e5 svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-83b42e5 .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-83b42e5 .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-4104107{font-size:25px;}#gspb_heading-id-gsbp-4104107{color:#ffffff;}#gspb_heading-id-gsbp-4104107{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-4104107 .gspb_heading_subtitle, #gspb_subheading-id-gsbp-4104107{display:block; font-size:17px; line-height:22px; margin-top:5px}.gspb-tabs *{box-sizing: border-box !important}.t-btn-container{display:flex;flex-direction:row;width:100%;align-items:center;margin-bottom:-1px;flex-wrap:wrap}.t-btn-container .t-btn{background-origin: border-box;list-style:none;display:inline-flex;align-items:center;margin:0;padding:11px 24px;cursor:pointer;position:relative;transition:all .4s ease-in-out; font-size:20px}.t-btn-container .t-btn .tabsubtitle{font-size:70%;opacity:.7}.gstabs-tabs .t-btn{border:1px solid transparent;border-top-width:2px}.gstabs-tabs .t-btn:focus{outline:none;}.gstabs-tabs .t-btn.active{border-color:rgba(206,206,206,.4);border-bottom-color:#fff;background-color:#fff;color:#333}.t-panel-container .t-panel{opacity:0;overflow:hidden;display:none}.t-panel-container .t-panel.active{opacity:1;display:block!important}.t-panel-container{margin-bottom:25px;overflow:hidden; padding:30px}.gstabs-tabs .t-panel-container{border:1px solid rgba(206,206,206,.4);background-color:#fff}.t-btn-container ul{margin:0!important;padding:0!important}.gstabs-underline .t-btn-container .t-btn:after{position:absolute;bottom:0;left:0;content:'';height:3px;width:0;transition:width .5s,left .5s,right .5s;}.gstabs-underline .t-btn-container .t-btn.active:after{width:100%;left:0;right:0}.gstabs-pills .t-btn-container .t-btn{margin:0 10px;border:1px solid transparent}.gstabs-vertical{display:flex}.gstabs-vertical .t-btn-container{display:block;width:150px}.gstabs-vertical .t-btn-container .t-btn{margin-bottom:10px;width:150px; border:1px solid transparent}.gstabs-vertical .t-panel-container{flex-grow:1}.t-btn-container .t-btn .gs-image{flex-grow:inherit;}.t-btn-container .t-btn img{margin:0;height:25px;min-width:auto}@keyframes gcwidthleftright{0%{width:0%}100%{width:100%}}@keyframes gcslidefromtop{0%{transform:translateY(-10px);opacity:0}100%{transform:translateY(0);opacity:1}}@media (max-width: 575.98px){body .tabscroll .t-btn-container{overflow-x:scroll;flex-wrap:nowrap;scroll-behavior:smooth;scroll-snap-type:x mandatory;width: 100% !important;white-space: nowrap;display:block; padding-bottom:15px}.tabscroll .t-btn-container .t-btn{scroll-snap-align:start;white-space: nowrap;width: auto !important;margin-right: 10px;}.tabscroll .t-btn-container .t-btn.active{box-shadow:none!important}.gstabs-vertical{display:block !important}.gstabs-vertical .t-panel-container{margin-top:25px}.t-btn-container .t-btn{font-size:15px}}.gswipertabs{overflow:hidden}.t-panel-container .t-panel{width:100%}.t-panel-container p:last-of-type{margin-bottom:0}.gspb_tabs-id-gsbp-29a8d73 .t-btn-container{justify-content: left}.gspb_tabs-id-gsbp-29a8d73 > .t-btn-container > .t-btn{background-color: #f5f5f5}.gspb_tabs-id-gsbp-29a8d73 > .t-btn-container > .t-btn.active{background-color: #e5e5e5}.gspb_tabs-id-gsbp-29a8d73 .t-btn-container .t-btn{gap:10px}.gspb_container-id-gsbp-f729ce4{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-f729ce4.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-f729ce4.gspb_container{position:relative;}#gspb_container-id-gsbp-f729ce4.gspb_container{transition:all 0.8s cubic-bezier(0.42, 0, 0.58, 1);transform: translateZ(1px);backface-visibility:hidden;}.gs-flipbox3d-active #gspb_container-id-gsbp-f729ce4.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-f729ce4.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-f729ce4.gspb_container{background-color:#f3d702;background-position:55% 34%;}#gspb_container-id-gsbp-f729ce4.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/close-up-man-holding-hand-scaled.jpg);}#gspb_iconBox-id-gsbp-ec53649 svg{width: 72px;}#gspb_iconBox-id-gsbp-ec53649{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-ec53649 svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-ec53649 svg, #gspb_iconBox-id-gsbp-ec53649 svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-ec53649 svg{margin:0px !important;}#gspb_iconBox-id-gsbp-ec53649 svg:hover, #gspb_iconBox-id-gsbp-ec53649 svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-ec53649 .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-ec53649 .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-044b5a9{font-size:25px;}#gspb_heading-id-gsbp-044b5a9{color:#ffffff;}#gspb_heading-id-gsbp-044b5a9{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-044b5a9 .gspb_heading_subtitle, #gspb_subheading-id-gsbp-044b5a9{display:block; font-size:17px; line-height:22px; margin-top:5px}.gspb-tabs *{box-sizing: border-box !important}.t-btn-container{display:flex;flex-direction:row;width:100%;align-items:center;margin-bottom:-1px;flex-wrap:wrap}.t-btn-container .t-btn{background-origin: border-box;list-style:none;display:inline-flex;align-items:center;margin:0;padding:11px 24px;cursor:pointer;position:relative;transition:all .4s ease-in-out; font-size:20px}.t-btn-container .t-btn .tabsubtitle{font-size:70%;opacity:.7}.gstabs-tabs .t-btn{border:1px solid transparent;border-top-width:2px}.gstabs-tabs .t-btn:focus{outline:none;}.gstabs-tabs .t-btn.active{border-color:rgba(206,206,206,.4);border-bottom-color:#fff;background-color:#fff;color:#333}.t-panel-container .t-panel{opacity:0;overflow:hidden;display:none}.t-panel-container .t-panel.active{opacity:1;display:block!important}.t-panel-container{margin-bottom:25px;overflow:hidden; padding:30px}.gstabs-tabs .t-panel-container{border:1px solid rgba(206,206,206,.4);background-color:#fff}.t-btn-container ul{margin:0!important;padding:0!important}.gstabs-underline .t-btn-container .t-btn:after{position:absolute;bottom:0;left:0;content:'';height:3px;width:0;transition:width .5s,left .5s,right .5s;}.gstabs-underline .t-btn-container .t-btn.active:after{width:100%;left:0;right:0}.gstabs-pills .t-btn-container .t-btn{margin:0 10px;border:1px solid transparent}.gstabs-vertical{display:flex}.gstabs-vertical .t-btn-container{display:block;width:150px}.gstabs-vertical .t-btn-container .t-btn{margin-bottom:10px;width:150px; border:1px solid transparent}.gstabs-vertical .t-panel-container{flex-grow:1}.t-btn-container .t-btn .gs-image{flex-grow:inherit;}.t-btn-container .t-btn img{margin:0;height:25px;min-width:auto}@keyframes gcwidthleftright{0%{width:0%}100%{width:100%}}@keyframes gcslidefromtop{0%{transform:translateY(-10px);opacity:0}100%{transform:translateY(0);opacity:1}}@media (max-width: 575.98px){body .tabscroll .t-btn-container{overflow-x:scroll;flex-wrap:nowrap;scroll-behavior:smooth;scroll-snap-type:x mandatory;width: 100% !important;white-space: nowrap;display:block; padding-bottom:15px}.tabscroll .t-btn-container .t-btn{scroll-snap-align:start;white-space: nowrap;width: auto !important;margin-right: 10px;}.tabscroll .t-btn-container .t-btn.active{box-shadow:none!important}.gstabs-vertical{display:block !important}.gstabs-vertical .t-panel-container{margin-top:25px}.t-btn-container .t-btn{font-size:15px}}.gswipertabs{overflow:hidden}.t-panel-container .t-panel{width:100%}.t-panel-container p:last-of-type{margin-bottom:0}.gspb_tabs-id-gsbp-bd93fc6 .t-btn-container{justify-content: left}.gspb_tabs-id-gsbp-bd93fc6 > .t-btn-container > .t-btn{background-color: #f5f5f5}.gspb_tabs-id-gsbp-bd93fc6 > .t-btn-container > .t-btn.active{background-color: #e5e5e5}.gspb_tabs-id-gsbp-bd93fc6 .t-btn-container .t-btn{gap:10px}","footnotes":""},"categories":[40],"tags":[],"class_list":["post-45","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gimnasia"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts\/45","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/comments?post=45"}],"version-history":[{"count":13,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts\/45\/revisions"}],"predecessor-version":[{"id":1988,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts\/45\/revisions\/1988"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/media\/1651"}],"wp:attachment":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/media?parent=45"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/categories?post=45"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/tags?post=45"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}