Workouts
CALISTHENICS INTERMEDIO LEVEL-4 (4)
Author: Yahir Lino

VIERNES

Start
Set 1
1 round
10
rep
x
30
kg
Weighted Pull Ups
rest: 20 sеc
10
rep
x
30
kg
DIPS WEIGHTED
rest after the set: 180 sеc
Set 2
1 round
10
rep
x
30
kg
Weighted Pull Ups
rest: 20 sеc
10
rep
x
30
kg
DIPS WEIGHTED
rest after the set: 180 sеc
Set 3
1 round
10
rep
x
30
kg
Weighted Pull Ups
rest: 20 sеc
10
rep
x
30
kg
DIPS WEIGHTED
rest after the set: 180 sеc
Set 4
1 round
12
rep
x
15
kg
Weighted Pull Ups
rest: 20 sеc
15
rep
x
15
kg
DIPS WEIGHTED
rest after the set: 180 sеc
Set 5
1 round
12
rep
x
15
kg
Weighted Pull Ups
rest: 20 sеc
15
rep
x
15
kg
DIPS WEIGHTED
rest after the set: 180 sеc
Set 6
1 round
5
rep
L-Sit Chin-Up
rest: 20 sеc
20
rep
RING PUSH UP
rest after the set: 180 sеc
Set 7
1 round
5
rep
L-Sit Chin-Up
rest: 20 sеc
20
rep
RING PUSH UP
rest after the set: 180 sеc
Set 8
1 round
5
rep
L-Sit Chin-Up
rest: 20 sеc
20
rep
RING PUSH UP
rest after the set: 180 sеc
Set 9
1 round
5
rep
L-Sit Chin-Up
rest: 20 sеc
20
rep
RING PUSH UP
rest after the set: 180 sеc
Set 10
1 round
10
rep
x
40
kg
Hyperextensions
rest: 20 sеc
10
rep
x
20
kg
Hyperextensions
rest after the set: 180 sеc
Set 11
1 round
10
rep
x
40
kg
Hyperextensions
rest: 20 sеc
10
rep
x
20
kg
Hyperextensions
rest after the set: 180 sеc
Set 12
1 round
10
rep
x
40
kg
Hyperextensions
rest: 20 sеc
10
rep
x
20
kg
Hyperextensions
rest after the set: 180 sеc
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