Training programs » King of bars
pull-ups
Set 1
1 round
60
s
Warm-up
max
Kesahan
Kuasa keluaran dua
rest: 30 s
60
s
Warm-up
rest after the set: 60 s
Set 2
1 round
10
Kesahan
Australian pull-ups
rest: 60 s
20
Kesahan
Australian pull-ups
rest: 120 s
30
Kesahan
Australian pull-ups
rest: 180 s
40
Kesahan
Australian pull-ups
rest: 240 s
50
Kesahan
Australian pull-ups
rest after the set: 300 s
Set 3
5 rounds
max
Kesahan
Chest high pull ups
rest: 30 s
60
s
Burpee
60
s
Burpee
60
s
Burpee
60
s
Burpee
60
s
Burpee
60
s
Burpee
rest after the set: 300 s
Set 4
3 rounds
max
Kesahan
Menarik sehingga di satu pihak (mana-mana kualiti pada setiap lengan)
rest: 30 s, after the set 300 s
Set 5
1 round
max
Kesahan
Tarik-up
rest: 240 s
max
Kesahan
Tarik-up
rest: 180 s
max
Kesahan
Tarik-up
rest: 120 s
max
Kesahan
Tarik-up
rest: 60 s
max
Kesahan
Tarik-up
rest after the set: 300 s
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