Workout overview
| 1. Isolated transitions |
| 2A. Weighted L-sit chin-ups |
| 2B. Weighted dips |
| 3A. Rows |
| 3B. Ring push-ups |
Equipment needed: rings
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. Chin-ups | 5-10 reps |
| E. Dips | 5-10 reps |
| F. Bent-arm shoulder extension stretch | 60 secs |
1. Isolated transitions
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|---|
| Max | Max | Max | Max | Max |
| Week 1 | Max |
|---|---|
| Week 2 | Max |
| Week 3 | Max |
| Week 4 | Max |
| Week 5 | Max |
2A. Weighted L-sit chin-ups
2B. Weighted dip
Perform this superset for 4 sets with 1 min rest after each exercise
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | |
|---|---|---|---|---|---|
| 2A. | 6 reps | 6 reps | 6 reps | 7 reps | 7 reps |
| 2B. | 8 reps | 8 reps | 8 reps | 9 reps | 9 reps |
| 2A. | 2B. | |
| Week 1 | 6 reps | 8 reps |
| Week 2 | 6 reps | 8 reps |
| Week 3 | 6 reps | 8 reps |
| Week 4 | 7 reps | 9 reps |
| Week 5 | 7 reps | 9 reps |
3A. Rows
3B. Ring push-ups
Perform this superset for 3 sets with 1 min rest after each exercise
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | |
|---|---|---|---|---|---|
| 2A. | 10 reps | 10 reps | 11 reps | 11 reps | 12 reps |
| 2B. | 10 reps | 10 reps | 11 reps | 11 reps | 12 reps |
| 2A. | 2B. | |
| Week 1 | 10 reps | 10 reps |
| Week 2 | 10 reps | 10 reps |
| Week 3 | 11 reps | 11 reps |
| Week 4 | 11 reps | 11 reps |
| Week 5 | 12 reps | 12 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Forward fold | 60 secs |
| B. Shoulder flexion | 60 secs |
| C. Bent-arm shoulder extension | 60 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
