Opplæring
наша тренировка 4.0
Difficulty: normal
Pace: moderate
Author: Женя

больше отжиманий и брусьев, меньше отдых, пресс

Start
Set 1
1 round
27
Gyldighet
Armhevinger
rest: 30 s
10
Gyldighet
Pull-ups
rest: 30 s
17
Gyldighet
Dips
rest: 30 s
10
Gyldighet
Chin-Ups
rest after the set: 30 s
Set 2
1 round
27
Gyldighet
Armhevinger
rest: 30 s
10
Gyldighet
Pull-ups
rest: 30 s
17
Gyldighet
Dips
rest: 30 s
10
Gyldighet
Chin-Ups
rest after the set: 30 s
Set 3
1 round
27
Gyldighet
Armhevinger
rest: 30 s
10
Gyldighet
Pull-ups
rest: 30 s
17
Gyldighet
Dips
rest: 30 s
10
Gyldighet
Chin-Ups
rest after the set: 30 s
Set 4
1 round
27
Gyldighet
Armhevinger
rest: 30 s
10
Gyldighet
Pull-ups
rest: 30 s
17
Gyldighet
Dips
rest: 30 s
10
Gyldighet
Chin-Ups
rest after the set: 30 s
Set 5
1 round
27
Gyldighet
Armhevinger
rest: 30 s
10
Gyldighet
Pull-ups
rest: 30 s
17
Gyldighet
Dips
rest: 30 s
10
Gyldighet
Chin-Ups
rest after the set: 30 s
Set 6
1 round
27
Gyldighet
Armhevinger
rest: 20 s
10
Gyldighet
Pull-ups
rest: 20 s
17
Gyldighet
Dips
rest: 20 s
10
Gyldighet
Chin-Ups
rest after the set: 30 s
Set 7
1 round
27+
Gyldighet
Armhevinger
rest: 30 s
10+
Gyldighet
Pull-ups
rest: 30 s
17+
Gyldighet
Dips
rest: 30 s
10+
Gyldighet
Chin-Ups
rest after the set: 150 s
Set 8
1 round
7
Gyldighet
Hanging knee raises
rest: 30 s
7
Gyldighet
Leg raises on parallel bars
rest: 30 s
7
Gyldighet
Hanging Leg Raise to L-Sit
rest: 30 s
7
Gyldighet
Hanging oblique knee raises (each side)
rest after the set: 30 s
Set 9
1 round
5
Gyldighet
Hanging knee raises
rest: 30 s
5
Gyldighet
Leg raises on parallel bars
rest: 30 s
5
Gyldighet
Hanging Leg Raise to L-Sit
rest: 30 s
5
Gyldighet
Hanging oblique knee raises (each side)
rest after the set: 30 s
Set 10
1 round
max
Gyldighet
Hanging knee raises
max
Gyldighet
Leg raises on parallel bars
max
Gyldighet
Hanging Leg Raise to L-Sit
max
Gyldighet
Hanging oblique knee raises (each side)
++++
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