Workout overview
| 1A. Chin-ups |
| 1B. Dips |
| 2A. Push-ups |
| 2B. Paused rows |
| 3A. Wall sit |
| 3B. L-sit hold |
Equipment needed: pull-up bar, dip bars
x
The difficulty and volume are reduced this week to help alleviate fatigue and maximize performance on the progress tests. You should use the same load/progression as week five and stop each set further from failure.
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Wrist push-ups | 10 ea side |
1. Perform this superset for 2 sets with 3 min rest
| Exercise | Reps |
|---|---|
| 1A. Chin-ups | 3-5 reps |
| 1B. Dips | 3-5 reps |
| Exercise | 1A. Chin-ups | 1B. Dips |
|---|---|---|
| Reps | 3-5 reps | 3-5 reps |
2. Perform this superset for 2 sets with 3 min rest
| Exercise | Reps |
|---|---|
| 2A. Push-ups | 12 reps |
| 2B. Paused rows | 8 reps |
| Exercise | 2A. Push-ups | 2B. Paused rows |
|---|---|---|
| Reps | 12 reps | 8 reps |
3. Perform this superset for 2 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 3A. Wall sit | 50 secs |
| 3B. L-sit hold | Max |
| Exercise | 3A. Wall sit | 3B. L-sit hold |
|---|---|---|
| Reps | 50 secs | Max |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Forward fold stretch | 60 secs |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Forward fold stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
