Workout overview
| 1A. Sliding MAPPU |
| 1B. Front lever hold |
| 2A. L-sit to planche |
| 2B. Front lever raises |
| 3A. Dips |
| 3B. Chin-ups |
Equipment needed: pull-up bar, dip bars, parallettes (optional)
Warm-up
| Exercise | Duration |
|---|---|
| A. Wrist circles | 10 reps ea direction |
| B. Elbow circles | 10 reps ea direction |
| C. Shoulder circles | 10 reps ea direction |
| D. Wrist push-ups | 10 reps ea |
| E. Push-ups | 10 reps |
| F. Rows | 10 reps |
1A. Sliding MAPPU
1B. Front lever hold
Perform this superset for 3 sets with 2 mins rest after 1B.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
|---|---|---|---|---|---|---|
| 1A. | 5 reps | 5 reps | 5 reps | 5 reps | 5 reps | 5 reps |
| 1B. | 15 secs | 15 secs | 15 secs | 16 secs | 16 secs | 16 secs |
| 1A. | 1B. | |
| Week 1 | 5 reps | 15 secs |
| Week 2 | 5 reps | 15 secs |
| Week 3 | 5 reps | 15 secs |
| Week 4 | 5 reps | 16 secs |
| Week 5 | 5 reps | 16 secs |
| Week 6 | 5 reps | 16 secs |
2A. L-sit to planche
2B. Lever raises
Perform this superset for 3 sets with 2 mins rest after 2B.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
|---|---|---|---|---|---|---|
| 2A. | 5 reps | 5 reps | 5 reps | 6 reps | 6 reps | 6 reps |
| 2B. | 5 reps | 5 reps | 5 reps | 6 reps | 6 reps | 6 reps |
| 2A. | 2B. | |
| Week 1 | 5 reps | 5 reps |
| Week 2 | 5 reps | 5 reps |
| Week 3 | 5 reps | 5 reps |
| Week 4 | 6 reps | 6 reps |
| Week 5 | 6 reps | 6 reps |
| Week 6 | 6 reps | 6 reps |
3A. Dips
3B. Chin-ups
Perform this superset for 3 sets with 2 mins rest after 3B.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
|---|---|---|---|---|---|---|
| 3A. | 12 reps | 12 reps | 14 reps | 14 reps | 15 reps | 15 reps |
| 3B. | 8 reps | 8 reps | 9 reps | 9 reps | 10 reps | 10 reps |
| 3A. | 3B. | |
| Week 1 | 12 reps | 8 reps |
| Week 2 | 12 reps | 8 reps |
| Week 3 | 14 reps | 9 reps |
| Week 4 | 14 reps | 9 reps |
| Week 5 | 15 reps | 10 reps |
| Week 6 | 15 reps | 10 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Loaded overhead stretch | 30 seconds |
| B. Shoulder extension | 60 seconds |
| C. Seated spinal rotation | 30 seconds ea |
CONGRATULATIONS!
WORKOUT COMPLETE
