Workouts
CALISTHENICS INTERMEDIO LEVEL-5
Author: Yahir Lino

LUNES

Start
Set 1
1 round
6
rep
x
2.5
kg
Muscle up
rest after the set: 180 sеc
Set 2
1 round
6
rep
x
2.5
kg
Muscle up
rest after the set: 180 sеc
Set 3
1 round
6
rep
x
2.5
kg
Muscle up
rest after the set: 180 sеc
Set 4
1 round
6
rep
x
2.5
kg
Muscle up
rest after the set: 180 sеc
Set 5
1 round
6
rep
x
2.5
kg
Muscle up
rest after the set: 180 sеc
Set 6
1 round
5
rep
Muscle up
rest: 20 sеc
15
rep
Straight bar dips
rest after the set: 180 sеc
Set 7
1 round
5
rep
Muscle up
rest: 20 sеc
15
rep
Straight bar dips
rest after the set: 180 sеc
Set 8
1 round
5
rep
Muscle up
rest: 20 sеc
15
rep
Straight bar dips
rest after the set: 180 sеc
Set 9
1 round
10
rep
x
20
kg
Weighted Pull Ups
rest: 20 sеc
10
rep
Pull-Ups
rest after the set: 180 sеc
Set 10
1 round
10
rep
x
20
kg
Weighted Pull Ups
rest: 20 sеc
10
rep
Pull-Ups
rest after the set: 180 sеc
Set 11
1 round
10
rep
x
20
kg
Weighted Pull Ups
rest: 20 sеc
10
rep
Pull-Ups
rest after the set: 180 sеc
Set 12
1 round
10
rep
x
20
kg
Weighted Pull Ups
rest: 20 sеc
10
rep
Pull-Ups
rest after the set: 180 sеc
Set 13
1 round
6
rep
Dragon flag
rest: 20 sеc
6
rep
Front lever raises
rest after the set: 180 sеc
Set 14
1 round
6
rep
Dragon flag
rest: 20 sеc
6
rep
Front lever raises
rest after the set: 180 sеc
Set 15
1 round
6
rep
Dragon flag
rest: 20 sеc
6
rep
Front lever raises
rest after the set: 180 sеc
Set 16
1 round
6
rep
Dragon flag
rest: 20 sеc
6
rep
Front lever raises
rest after the set: 180 sеc
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