Workout overview
| 1. Tuck planche hold |
| 2. Front lever hold |
| 3. Pike push-ups |
| 4. Pull-ups or chin-ups |
| 5. Dips |
| 6. Bulgarian split squats |
Equipment needed: parallettes, dip bars, BaseBench (optional)
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 |
| E. Push-ups | 10 reps |
1. Tuck planche hold
2 sets of max duration with 2 min rest
2. Front lever hold
2 sets of 12 secs with 2 min rest
3. Pike push-ups
2 sets of 6 reps with 2 min rest
4. Pull-ups or chin-ups
2 sets of 8 reps with 2 min rest
5. Dips
1 set of max reps
6. Bulgarian split squats
2 sets of 12 reps (each side) with 2 min rest
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
