Workout overview
| 1. Slow muscle-up |
| 2. Full muscle-ups |
| 3. Chest to bar pull-ups |
| 4. Weighted chin-up 3RM |
| 5. Weighted dip 3RM |
| 6. Pistols (+10kg) |
Equipment needed: pull-up bar, dip bars, weight belt/vest
X
To see how much you’ve improved, you will repeat the same tests performed at the start of the program. Replicate baseline test conditions as best you can and try to beat your previous score.
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 reps (ea direction) |
| B. Elbow circles | 10 reps (ea direction) |
| C. Shoulder circles | 10 reps (ea direction) |
| D. Squat ext rotation | 5 reps (ea side) |
| E. Table top raises | 5-10 reps |
| F. Push-ups | 10 reps |
| F. Band-assisted muscle-ups | Accumulate 5 reps |
| Exercise | A. Wrist circles | B. Elbow circles | C. Shoulder circles | D. Squat ext rotation | E. Table top raises | F. Push-ups | F. Band-assisted muscle-ups |
|---|---|---|---|---|---|---|---|
| Reps | 10 reps (ea direction) | 10 reps (ea direction) | 10 reps (ea direction) | 5 reps (ea side) | 5-10 reps | 10 reps | Accumulate 5 reps |
1. Slow muscle-up
Perform 1 rep as slowly as possible
2. Full muscle-ups
Perform 1 set of max reps
3. Chest to bar pull-ups
Perform 1 set of max reps
4. Weighted chin-ups 3RM
Perform 1 set of 3 reps at max weight
5. Weighted dips 3RM
Perform 1 set of 3 reps at max weight
6. Pistols (+10kg)
Perform 1 set (each side) of max reps
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion stretch | 30 secs |
| B. Shoulder extension stretch | 30 secs |
| C. Lunge stretch | 30 secs ea |
| Exercise | A. Shoulder flexion stretch | B. Shoulder extension stretch | C. Lunge stretch |
|---|---|---|---|
| Duration | 30 secs | 30 secs | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
