Workouts
НормиК ОФП
Difficulty: normal
Pace: moderate
Author: Maksim Kurinnyy

Руки, спина, пресс, ноги

Start
Set 1
1 round
18
rep
Pull-Ups
rest: 45 sеc
20
rep
Parallel Bar Dips
rest: 45 sеc
20
rep
Leg raises (toes touch the bar)
rest: 45 sеc
30
rep
Push-ups on handles
rest: 45 sеc
30
rep
Squats
rest: 45 sеc
16
rep
Pike presses elevated feet
rest: 45 sеc
12
rep
Chin-Ups
rest after the set: 120 sеc
Set 2
1 round
12
rep
Pull-Ups
rest: 45 sеc
16
rep
Parallel Bar Dips
rest: 45 sеc
14
rep
Leg raises (toes touch the bar)
rest: 45 sеc
25
rep
Push-ups on handles
rest: 45 sеc
25
rep
Squats
rest: 45 sеc
12
rep
Pike presses elevated feet
rest: 45 sеc
8
rep
Chin-Ups
rest after the set: 120 sеc
Set 3
1 round
10
rep
Pull-Ups
rest: 45 sеc
14
rep
Parallel Bar Dips
rest: 45 sеc
12
rep
Leg raises (toes touch the bar)
rest: 45 sеc
20
rep
Push-ups on handles
rest: 45 sеc
20
rep
Squats
rest: 45 sеc
10
rep
Pike presses elevated feet
rest: 45 sеc
6
rep
Chin-Ups
rest: 45 sеc
20
rep
Hanging knee raises
rest: 45 sеc
8
rep
Hanging oblique knee raises (each side)
rest after the set: 120 sеc
4+
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