Training programs » Планш&Горизонт
спина+пресс (front lever) пн
Set 1
4 rounds
max
Gyldighet
Muscle up med to hender
rest: 90 s, after the set 120 s
Set 2
Drop set
max
s
Horisontal front lever
rest: 60 s
Set 3
4 rounds
max
Gyldighet
x
10
kg
Pull-ups
rest: 60 s, after the set 90 s
Set 4
1 round
10
Gyldighet
Wide Grip Pull-Ups
10
Gyldighet
Australian pull-ups
10
Gyldighet
Heve føttene flate opp mot stangen (tærne berører stangen).
rest: 120 s
10
Gyldighet
Wide Grip Pull-Ups
20
Gyldighet
Australian pull-ups
20
Gyldighet
Heve føttene flate opp mot stangen (tærne berører stangen).
rest: 120 s
10
Gyldighet
Wide Grip Pull-Ups
10
Gyldighet
Australian pull-ups
10
Gyldighet
Heve føttene flate opp mot stangen (tærne berører stangen).
rest: 120 s
10
Gyldighet
Wide Grip Pull-Ups
10
Gyldighet
Australian pull-ups
10
Gyldighet
Heve føttene flate opp mot stangen (tærne berører stangen).
rest after the set: 120 s
Set 5
3 rounds
max
Gyldighet
Heve føttene flate opp mot stangen (tærne berører stangen).
rest: 60 s, after the set 120 s
Set 6
4 rounds
30
s
One Handed Hang
rest: 60 s
max
Gyldighet
One Arm Chin-Up
rest: 60 s, after the set 120 s
Set 7
3 rounds
max
s
Hanging Leg Raise to L-Sit
rest: 60 s, after the set 120 s
Set 8
4 rounds
max
Gyldighet
Bent Over Barbell Row
rest: 60 s, after the set 120 s
Set 9
1 round
120
s
Plank
60
s
Side plank
60
s
Plank
60
s
Side plank
60
s
Plank
rest after the set: 120 s
Set 10
5 rounds
30
Gyldighet
Hyperextensions
rest: 60 s, after the set 120 s
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