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STRONG episode
pull-ups hard
*Australian
*hight
*isometric
*addition
Set 1
1 round
60
s
Warm-up
max
Kesahan
Kuasa keluaran dua
60
s
Warm-up
rest after the set: 30 s
Set 2
1 round
max
Kesahan
Menarik sehingga di satu pihak (mana-mana kualiti pada setiap lengan)
rest after the set: 60 s
Set 3
1 round
10
Kesahan
Australian pull-ups
rest: 60 s
20
Kesahan
Australian pull-ups
rest: 60 s
10
Kesahan
Harga rendah
rest: 40 s
30
Kesahan
Australian pull-ups
rest: 60 s
10
Kesahan
Harga rendah
rest: 40 s
10
Kesahan
Harga rendah
rest: 40 s
40
Kesahan
Australian pull-ups
rest: 60 s
10
Kesahan
Harga rendah
rest: 40 s
10
Kesahan
Harga rendah
rest: 40 s
10
Kesahan
Harga rendah
rest: 40 s
50
Kesahan
Australian pull-ups
rest after the set: 360 s
Set 4
5 rounds
max
Kesahan
Chest high pull ups
rest: 60 s
max
Kesahan
Slow pull ups
rest: 60 s
max
Kesahan
Jumping Pull Up
rest: 90 s
30
Kesahan
Squats
rest: 90 s
max
s
L-sit on parallel bars
rest: 90 s, after the set 60 s
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