База

Latihan

База

Author: Alexander Polucar

Rumah

Set 1

1 round

180

s

Warm-up

rest after the set: 60 s

Set 2

1 round

3

Keabsahan

Pull-up

10

Keabsahan

Push-up

3

Keabsahan

Chin-Ups

10

Keabsahan

Dips

rest after the set: 60 s

Set 3

1 round

5

Keabsahan

Pull-up

rest: 60 s

7

Keabsahan

Pull-up

rest: 60 s

7

Keabsahan

Pull-up

rest: 60 s

7

Keabsahan

Pull-up

rest: 60 s

7

Keabsahan

Pull-up

rest: 60 s

8

Keabsahan

Pull-up

rest: 60 s

8

Keabsahan

Pull-up

rest after the set: 60 s

Set 4

1 round

20

Keabsahan

Push-up

rest: 60 s

25

Keabsahan

Push-up

rest: 60 s

30

Keabsahan

Push-up

rest: 60 s

30

Keabsahan

Push-up

rest: 60 s

30

Keabsahan

Push-up

rest: 60 s

30

Keabsahan

Push-up

rest: 60 s

30

Keabsahan

Push-up

rest after the set: 60 s

Set 5

1 round

5

Keabsahan

Chin-Ups

rest: 60 s

6

Keabsahan

Chin-Ups

rest: 60 s

7

Keabsahan

Chin-Ups

rest: 60 s

7

Keabsahan

Chin-Ups

rest: 60 s

8

Keabsahan

Chin-Ups

rest: 60 s

8

Keabsahan

Chin-Ups

rest: 60 s

9

Keabsahan

Chin-Ups

rest after the set: 60 s

Set 6

1 round

14

Keabsahan

Dips

rest: 60 s

16

Keabsahan

Dips

rest: 60 s

16

Keabsahan

Dips

rest: 60 s

16

Keabsahan

Dips

rest: 60 s

16

Keabsahan

Dips

rest: 60 s

16

Keabsahan

Dips

rest: 60 s

18

Keabsahan

Dips

rest after the set: 60 s

Set 7

1 round

180

s

Stretching

rest after the set: 60 s