Training programs » Интенсив БАЗА
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Set 1
1 round
15
rep
Australian pull-ups
rest: 90 sеc
15
rep
Australian pull-ups
rest: 90 sеc
15
rep
Australian pull-ups
rest after the set: 120 sеc
Set 2
1 round
15
rep
Close grip Australian chin-ups
rest: 90 sеc
15
rep
Close grip Australian chin-ups
rest: 90 sеc
15
rep
Close grip Australian chin-ups
rest after the set: 120 sеc
Set 3
1 round
12
rep
Wide Grip Pull-Ups
rest: 90 sеc
12
rep
Wide Grip Pull-Ups
rest: 90 sеc
12
rep
Wide Grip Pull-Ups
rest after the set: 120 sеc
Set 4
1 round
10
rep
Close grip chin-ups
rest: 90 sеc
10
rep
Close grip chin-ups
rest: 90 sеc
10
rep
Close grip chin-ups
rest after the set: 120 sеc
Set 5
1 round
5
rep
Archer pull ups
rest: 90 sеc
5
rep
Archer pull ups
rest: 90 sеc
5
rep
Archer pull ups
rest after the set: 120 sеc
Set 6
1 round
15
rep
Crunches
rest: 90 sеc
15
rep
Crunches
rest: 90 sеc
15
rep
Crunches
rest after the set: 120 sеc
Set 7
1 round
60
sеc
Bent legs raises
rest: 90 sеc
60
sеc
Bent legs raises
rest: 90 sеc
60
sеc
Bent legs raises
rest after the set: 120 sеc
Set 8
1 round
20
rep
Leg raises (toes touch the bar)
rest: 90 sеc
20
rep
Leg raises (toes touch the bar)
rest: 90 sеc
20
rep
Leg raises (toes touch the bar)
rest after the set: 120 sеc
Set 9
1 round
60
sеc
Plank
rest: 90 sеc
60
sеc
Plank
rest: 90 sеc
60
sеc
Plank
rest after the set: 120 sеc
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