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Интенсив БАЗА
Day 16
Set 1
1 round
15
Kesahan
Australian pull-ups
rest: 90 s
15
Kesahan
Australian pull-ups
rest: 90 s
15
Kesahan
Australian pull-ups
rest after the set: 120 s
Set 2
1 round
15
Kesahan
Close grip Australian chin-ups
rest: 90 s
15
Kesahan
Close grip Australian chin-ups
rest: 90 s
15
Kesahan
Close grip Australian chin-ups
rest after the set: 120 s
Set 3
1 round
12
Kesahan
Wide Grip Pull-Ups
rest: 90 s
12
Kesahan
Wide Grip Pull-Ups
rest: 90 s
12
Kesahan
Wide Grip Pull-Ups
rest after the set: 120 s
Set 4
1 round
10
Kesahan
Close grip chin-ups
rest: 90 s
10
Kesahan
Close grip chin-ups
rest: 90 s
10
Kesahan
Close grip chin-ups
rest after the set: 120 s
Set 5
1 round
5
Kesahan
Archer pull ups
rest: 90 s
5
Kesahan
Archer pull ups
rest: 90 s
5
Kesahan
Archer pull ups
rest after the set: 120 s
Set 6
1 round
15
Kesahan
Crunches
rest: 90 s
15
Kesahan
Crunches
rest: 90 s
15
Kesahan
Crunches
rest after the set: 120 s
Set 7
1 round
60
s
Bent legs raises
rest: 90 s
60
s
Bent legs raises
rest: 90 s
60
s
Bent legs raises
rest after the set: 120 s
Set 8
1 round
20
Kesahan
Meningkatkan kaki rata dalam ragum pada bar (jari kaki menyentuh bar).
rest: 90 s
20
Kesahan
Meningkatkan kaki rata dalam ragum pada bar (jari kaki menyentuh bar).
rest: 90 s
20
Kesahan
Meningkatkan kaki rata dalam ragum pada bar (jari kaki menyentuh bar).
rest after the set: 120 s
Set 9
1 round
60
s
Plank
rest: 90 s
60
s
Plank
rest: 90 s
60
s
Plank
rest after the set: 120 s
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