Koulutus
Compounding workout
Author: Azizbek Irisbekov

Massive compounding workout with 13 sets, each is harder than previous. This is a great workout to test your skills and strength.
This workout contains:
288 - push ups
288 - incline push ups
152 - pull ups
80 - chin ups
9 minute of plank
20 - dips
57 - diamond push ups

Do within 120 minutes

Alku
Set 1
1 round
10
Voimassaolo
Punnerruksia
rest: 60 s
10
Voimassaolo
Incline Push-Ups
rest: 60 s
5
Voimassaolo
Pull-ups
rest after the set: 120 s
Set 2
1 round
12
Voimassaolo
Punnerruksia
rest: 60 s
12
Voimassaolo
Incline Push-Ups
rest: 60 s
6
Voimassaolo
Pull-ups
rest after the set: 120 s
Set 3
1 round
15
Voimassaolo
Punnerruksia
rest: 60 s
15
Voimassaolo
Incline Push-Ups
rest: 60 s
8
Voimassaolo
Pull-ups
rest after the set: 120 s
Set 4
1 round
16
Voimassaolo
Punnerruksia
rest: 60 s
8
Voimassaolo
Pull-ups
rest: 60 s
16
Voimassaolo
Incline Push-Ups
rest: 60 s
30
s
Plank
rest after the set: 120 s
Set 5
1 round
18
Voimassaolo
Punnerruksia
rest: 60 s
9
Voimassaolo
Pull-ups
rest: 60 s
18
Voimassaolo
Incline Push-Ups
rest: 60 s
30
s
Plank
rest after the set: 120 s
Set 6
1 round
20
Voimassaolo
Punnerruksia
rest: 60 s
10
Voimassaolo
Pull-ups
rest: 60 s
20
Voimassaolo
Incline Push-Ups
rest: 60 s
30
s
Plank
rest after the set: 120 s
Set 7
1 round
22
Voimassaolo
Punnerruksia
rest: 60 s
12
Voimassaolo
Pull-ups
rest: 60 s
22
Voimassaolo
Incline Push-Ups
rest: 60 s
12
Voimassaolo
Chin-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 8
1 round
24
Voimassaolo
Punnerruksia
rest: 60 s
14
Voimassaolo
Pull-ups
rest: 60 s
24
Voimassaolo
Incline Push-Ups
rest: 60 s
14
Voimassaolo
Chin-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 9
1 round
25
Voimassaolo
Punnerruksia
rest: 60 s
15
Voimassaolo
Pull-ups
rest: 60 s
25
Voimassaolo
Incline Push-Ups
rest: 60 s
15
Voimassaolo
Chin-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 10
1 round
27
Voimassaolo
Punnerruksia
rest: 60 s
15
Voimassaolo
Pull-ups
rest: 60 s
27
Voimassaolo
Incline Push-Ups
rest: 60 s
15
Voimassaolo
Chin-Ups
rest: 60 s
10
Voimassaolo
Diamond Push-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 11
1 round
29
Voimassaolo
Punnerruksia
rest: 60 s
15
Voimassaolo
Pull-ups
rest: 60 s
29
Voimassaolo
Incline Push-Ups
rest: 60 s
15
Voimassaolo
Chin-Ups
rest: 60 s
12
Voimassaolo
Diamond Push-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 12
1 round
30
Voimassaolo
Punnerruksia
rest: 60 s
15
Voimassaolo
Pull-ups
rest: 60 s
30
Voimassaolo
Incline Push-Ups
rest: 60 s
15
Voimassaolo
Chin-Ups
rest: 60 s
15
Voimassaolo
Diamond Push-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 13
1 round
180
s
Rest
rest: 60 s
40
Voimassaolo
Punnerruksia
rest: 60 s
20
Voimassaolo
Pull-ups
rest: 60 s
20
Voimassaolo
Dippi
rest: 60 s
40
Voimassaolo
Incline Push-Ups
rest: 60 s
20
Voimassaolo
Chin-Ups
rest: 60 s
20
Voimassaolo
Diamond Push-Ups
rest: 60 s
90
s
Plank
rest after the set: 120 s
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