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Workout overview

Exercise Sets Rest
1. Lever pull-ups 4 2 min
2. Lever holds 4 2 min
3. One-arm chin-up negatives 3 2 min
4. Lever raises 4 2 min
5. L-sit chin-ups 3 2 min
Equipment needed: pull-up bar

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
E. Rows 10 reps

1. Lever pull-ups
4 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
5 reps 5 reps 5 reps 5 reps 5 reps 5 reps
Week 1 5 reps
Week 2 5 reps
Week 3 5 reps
Week 4 5 reps
Week 5 5 reps
Week 6 5 reps

2. Lever hold
4 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
15 secs 15 secs 16 secs 16 secs 17 secs 17 secs
Week 1 15 secs
Week 2 15 secs
Week 3 16 secs
Week 4 16 secs
Week 5 17 secs
Week 6 17 secs

3. One-arm chin-up negatives
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
1-2 reps ea 1-2 reps ea 1-2 reps ea 1-2 reps ea 1-2 reps ea 1-2 reps ea
Week 1 1-2 reps ea
Week 2 1-2 reps ea
Week 3 1-2 reps ea
Week 4 1-2 reps ea
Week 5 1-2 reps ea
Week 6 1-2 reps ea

4. Lever raises
4 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
5 reps 5 reps 6 reps 6 reps 7 reps 7 reps
Week 1 5 reps
Week 2 5 reps
Week 3 6 reps
Week 4 6 reps
Week 5 7 reps
Week 6 7 reps

5. L-sit chin-ups
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
AMRAP AMRAP AMRAP AMRAP AMRAP AMRAP
Week 1 AMRAP
Week 2 AMRAP
Week 3 AMRAP
Week 4 AMRAP
Week 5 AMRAP
Week 6 AMRAP
A. Shoulder flexion
B. Straddle
C. Supine spinal rotation

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Shoulder flexion 30 secs
B. Straddle 1 min
C. Supine spinal rotation 30 secs ea
A. Shoulder flexion
B. Straddle
C. Supine spinal rotation

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