Jocke
@jockotomen
406 Workouts Logged
Last 30 Days
| Exercise | Sets × Count |
|---|---|
| Childs Pose Lat Stretch | 2 × 60 secs |
| Lying Crossover | 1 × 60 secs |
| Burpees | 1 × 20 reps |
| Arch Hangs | 1 × 35 secs |
| Ring Support | 1 × 30 secs |
| Bodyweight Squat | 1 × 60 secs |
| Pull Up | 3 × 8 reps |
| Barbell Squat | 1 × 5 reps |
| Single Legged Deadlift | 1 × 10 reps |
| Reverse Plank | 1 × 60 secs |
| Rear Hand Clasp | 1 × 60 secs |
| Kneeling Lunge | 1 × 60 secs |
| Tuck Front Lever | 3 × 20 secs |
| Butterfly | 1 × 60 secs |
| Shoulder Floor Stretch | 1 × 90 secs |
| Tuck Front Lever To Failure | 3 × 20 reps |
| Incline Row | 3 × 12 reps |
| Scapular Shrugs | 3 × 10 reps |
| Bear Crawl | 1 × 60 secs |
| Incline Pushup | 3 × 12 reps |
| Shoulder Extension | 1 × 60 secs |
| Arm Wall Stretch | 1 × 90 secs |
| Step Up | 3 × 10 reps |
| L-sit Rings Pull Up | 3 × 8 reps |
| Scapular Rows | 3 × 10 reps |
| Sitting Squat | 3 × 30 secs |
| Wall Extensions | 1 × 10 reps |
| Hollow Hold | 3 × 30 secs |
| Backbend | 1 × 60 secs |
| Pseudo Planche Push Ups | 3 × 8 reps |
| Nordic Curls | 3 × 10 reps |
| Tuck Front Lever Row | 2 × 5 reps |
| Middle Stretch | 1 × 120 secs |
| Copenhagen Plank | 3 × 30 reps |
| Hamstring Lunge Stretch | 2 × 60 secs |
| Frog Stance | 1 × 5 mins |
| Ring Pallof Press | 3 × 10 reps |
| Rings Turned Out Push Up | 3 × 8 reps |
| False Grip Rings Pull Up | 3 × 5 reps |
| Squat Sky Reaches | 1 × 16 reps |
| Split Squat | 3 × 8 reps |
| Combined Bodyline Drills | 1 × 12 reps |
| German Hang | 1 × 5 reps |
| Handstand Practice | 1 × 5 mins |
| Hip Flexor Lunge Stretch | 2 × 60 secs |
| Wrist Stretch Palms Down | 1 × 90 secs |
| Wrist Circles | 1 × 10 reps |
| Rings Push Ups | 3 × 8 reps |
| Straddle Compressions | 1 × 40 reps |
| Deadlift | 3 × 10 reps |
| Plank | 3 × 60 secs |
| Intermediate Shrimp Squats | 3 × 8 reps |
| Candlestick Rolls | 1 × 10 reps |
| Tucked Front Lever Row | 3 × 8 reps |
| Straight Hanging Leg Raises | 4 × 10 reps |
| Shoulder Rolls | 1 × 10 reps |
| Rings Wide Pull Ups | 3 × 5 reps |
| Shoulder Band Warmup | 1 × 60 secs |
| Ring Ab Rollouts | 3 × 12 reps |
| Ring Dips | 3 × 8 reps |
| Step-up | 3 × 8 reps |
| Pike Hanging Leg Raises Negative | 3 × 8 reps |
| Ring Muscle Up | 3 × 1 reps |
| Frog Stretch | 1 × 120 secs |
| Skin The Cat | 4 × 6 reps |
| Incline Rings Archer Row | 3 × 6 reps |
| L-sit To Failure | 1 × 12 reps |
| Childs Pose | 1 × 60 secs |
| Front Scale Leg Lifts | 6 × 10 reps |
| Arch Body Hold | 3 × 30 reps |
| Wrist Stretch Palms Up | 1 × 90 secs |
| Stomach-to-wall Handstand Practice | 1 × 5 mins |
| Rings Turned Out PPPU | 3 × 5 reps |
| Arch | 3 × 12 reps |
| Shoulder Dislocates | 1 × 10 reps |
| Pike Compressions | 1 × 30 reps |
| Pushup | 3 × 8 reps |
| Stair Calf Stretch | 2 × 60 secs |
| Horizontal Row | 3 × 8 reps |
| Romanian Deadlift | 3 × 10 reps |
| Dead Hang | 2 × 35 secs |
| Wrist Mobility Exercises | 1 × 20 reps |
| Diamond Pushup | 3 × 8 reps |
| Standing Pike | 1 × 60 secs |
| Crawling | 1 × 60 secs |
| Underarm Shoulder Stretch | 1 × 60 secs |
| Banded Pallof Press | 3 × 12 reps |
| Ring Pullups | 3 × 5 reps |
| Parallel Bar Dips | 3 × 8 reps |
| Banded Nordic Curl Negatives | 3 × 8 reps |
| Kneeling Ab Wheel Rollouts | 3 × 12 reps |
| Shoulder Shrug Circles | 1 × 10 reps |
| Ido's Squat Routine | 1 × 1 reps |
| Dead Bugs | 1 × 30 secs |
| Rings Turned Out Support Hold | 1 × 60 secs |
| Shoulder Stick Dislocate | 1 × 1 mins |
| Advanced Shrimp Squats | 3 × 8 reps |
| Arch Raises | 3 × 10 reps |
| Chest Wall Stretch | 2 × 60 secs |
| L-sit Pull Up | 3 × 8 reps |
| Reverse Hyperextension | 3 × 12 reps |
| Band Dislocates | 1 × 10 reps |
| L-sit | 2 × 30 secs |
| Handstand Routine | 1 × 1 reps |
| Elevated Pike Push Up | 4 × 8 reps |
| Hanging Retractive Scapula Hold | 1 × 10 secs |
| Hanging Scapula Shrugs | 1 × 10 reps |
| Tuck Front Lever Hold Max | 1 × 1 reps |
| Tuck Front Lever Raises | 1 × 10 reps |
| Hanging Lat Pull Down And Knee Raises | 1 × 8 reps |
| Tuck Dragon Flag Hold | 1 × 15 secs |
| Tuck Dragon Flag Raises | 1 × 5 reps |
| Plank Lean Hold | 4 × 5 secs |
| Plank Lean Back/fourth | 1 × 10 reps |
| Knee Plank Lean Hold | 4 × 20 secs |
| Knee Plank Lean Back/fourth | 1 × 15 reps |
| Dumb Bell Arm Raise | 1 × 10 reps |
| Archer Push Up | 3 × 10 reps |
| Parallel Bar support | 1 × 30 secs |
| Bulgarian Split Squats | 1 × 10 reps |
| Weighted Ring Dips 10 Kg | 3 × 8 reps |
| Single Legged Deadlift 20kgs | 3 × 8 reps |
| Weighted Advanced Shrimp Squat 10 Kgs | 3 × 7 reps |
| Romanian Deadlift 100kgs | 3 × 7 reps |
| Eccentric Deep Handstand Push Up | 3 × 5 reps |
| Pseudo Planche Holds | 3 × 25 secs |
| Eccentric Standing Ab Wheel Rollout | 3 × 8 reps |
| Camber Hold | 1 × 5 secs |
| Weighted Ring Dips 15kgs | 3 × 7 reps |
| Cycle/jogg/skip Rope | 1 × 3 mins |
| Stick Routine | 1 × 1 reps |
| Scapular Pulls | 1 × 35 secs |
| Freestanding Handstand | 4 × 30 secs |
| Tuck Planche Hold | 4 × 10 secs |
| Hollow To Gymnastic Tucks | 4 × 30 secs |
| Panda Push-ups | 4 × 8 reps |
| Standing Dumbbell Front Raises 6kgs | 4 × 8 reps |
| Planche Lean Hold | 4 × 35 secs |
| Rowing Machine | 1 × 3 mins |
| Band Shoulder Routine | 1 × 1 reps |
| Elbow Circles | 1 × 10 reps |
| Warm Up Routine | 1 × 1 reps |
| Ring Face Pulls | 4 × 10 reps |
| Jumping Muscle Ups | 4 × 8 reps |
| Sitting Straddle Leg Lifts | 4 × 10 reps |
| Chin-ups | 4 × 8 reps |
| Reversed Ring Flies | 4 × 12 reps |
| Switching One Leg L-sit | 2 × 16 reps |
| Kettle Bell Swing | 1 × 3 mins |
| Assisted Pistol Squats / Black Band | 4 × 5 reps |
| Hanging Tucked Leg Flutters | 4 × 30 secs |
| Weighted Cossack Squats / 15 Kgs | 4 × 8 reps |
| Single Legged Deadlift / 20kgs | 4 × 10 reps |
| Sissy Squats | 4 × 10 reps |
| Zuu Squat Jumps | 4 × 10 reps |
| Lying Bridge | 4 × 30 secs |
| Advanced Tuck Front Lever | 4 × 25 secs |
| L-sit Shrugs | 4 × 12 reps |
| Hollow Body Pulses | 4 × 5 reps |
| Chin-ups / Red Band | 4 × 12 reps |
| Hollow To Gymnastic Tuck | 4 × 15 reps |
| Deep Straight Bar Dips | 4 × 7 reps |
| Ring Bicep Curls | 4 × 10 reps |
| Shoulder Backbend | 1 × 60 secs |
| Spine Backbend | 1 × 60 secs |
| Lying Cross | 1 × 60 secs |
| Wrist-biceps Stretch | 1 × 60 secs |
| One-leg Pike | 1 × 60 secs |
| Pancake | 1 × 60 secs |
| Calf Stretch | 1 × 60 secs |
| Decline Push Ups | 3 × 12 reps |
| Dips | 3 × 12 reps |
| Circle Leg Raises | 3 × 8 reps |
| Planche Lean Pu | 3 × 10 reps |
| Hollow Body Hold | 3 × 35 secs |
| P-bar Tricep Presses / On Knees | 3 × 12 reps |
| Pull Ups | 3 × 8 reps |
| Lying Vertical Raises | 3 × 10 reps |
| Chin Ups / Red Band | 3 × 6 reps |
| Swing Lat Presses | 3 × 8 reps |
| Box Jump Muscle Up | 3 × 10 reps |
| Ring Bicep Curl | 3 × 10 reps |
| Jog | 1 × 8 mins |
| Bulgarian Lunge Jumps | 3 × 12 reps |
| Weighted Cossack Squats / 16 Kgs | 3 × 10 reps |
| Alternating Knee Raises | 3 × 10 reps |
| Sitting Pike Leg Lifts | 4 × 10 reps |
| Weighted Ring Dips Rto / 10 Kgs | 3 × 5 reps |
| Band Assisted Ring Mu / Black Band | 3 × 7 reps |
| Tuck L-sit | 4 × 30 secs |
| Hollow Body Pulses / 5 Sec | 4 × 5 reps |
| Explosive Pull-ups | 4 × 6 reps |
| Lying Hamstring Pnf / 10 Sec | 4 × 5 reps |
| Explosive Chin-ups | 4 × 5 reps |
| Weighted Pike Stretch | 4 × 1 mins |
| Hanging Box Hollows | 4 × 10 reps |
| Snap To Support | 3 × 8 reps |
| Elevated Australian Chin-ups | 4 × 8 reps |
| Straddle Stretch | 4 × 1 mins |
| Box Jump Mu | 4 × 8 reps |
| Hollow Body Pulses / 5 Sec Hold | 4 × 5 reps |
| Weighted Chin-ups / 10 Kgs | 4 × 8 reps |
| Hip Pop Muscle Up | 4 × 8 reps |
| Assisted Chin-ups / Red Band | 4 × 12 reps |
| Assisted Pull Up / Black Band | 4 × 12 reps |
| Weighted Elevated Pancake / 15 Kgs | 3 × 10 reps |
| Lying Banded Pike Stretch / Each Leg | 3 × 10 reps |
| Assisted Ring Mu | 1 × 4 reps |
| Assisted Headbangers / Red Band | 1 × 8 reps |
| L-sit To Tuck Planche | 1 × 8 reps |
| Elevated Deep Panda Pu On P-bars | 1 × 12 reps |
| Maltese Flies / 6 Kgs | 1 × 8 reps |
| Front Squats / 60 Kgs | 4 × 8 reps |
| Push Up To Squats | 4 × 10 reps |
| Rto Ring Push Ups | 4 × 5 reps |
| Bridge | 4 × 30 secs |
| Advanced Tuck Dragon Flag Raises | 3 × 7 reps |
| Chin Ups | 3 × 7 reps |
| Alternating One Arm Hang | 1 × 10 reps |
| Stomach To Wall Handstand Push Up (get Measure) | 3 × 8 reps |
| Press The Floor - Handstand Compressions | 3 × 10 reps |
| Weighted Ring Dips (15 Kgs) | 3 × 8 reps |
| Frestanding Handstand Mini Routine | 3 × 1 reps |
| Rto Pseudo Planche Push Ups | 3 × 5 reps |
| L-sit To Tuck Planche On P-bars | 3 × 10 reps |
| Tuck Planche Hold (5-10 S) | 3 × 2 reps |
| Dumb Bell Front Raises (8 Kgs) | 3 × 10 reps |
| Freestanding Handstand - Mini Routine | 3 × 1 reps |
| Chin Up | 3 × 8 reps |
| Feet Assisted Bar Muscle Up | 3 × 10 reps |
| Pistol Squats 35cm | 3 × 6 reps |
| Pike Stretch Mini Routine | 3 × 1 reps |
| Front Squats 80 Kgs | 3 × 6 reps |
| Handstand Tucked Leg Raises | 3 × 5 reps |
| Romanian Dead Lift 100 Kgs | 3 × 8 reps |
| Bridge Hold | 3 × 30 secs |
| Calf Stretch Routine | 3 × 30 secs |
| Weighted Pull Up - 15 Kgs | 3 × 8 reps |
| Stomach To Wall Hand Stand Push Up - 12 Cm | 3 × 5 reps |
| Negative One-leg Frontlever Raises | 2 × 6 reps |
| Low Ring Row | 3 × 10 reps |
| Advanced Tuck Lever Hold | 3 × 20 secs |
| Swing Lats Press | 3 × 7 reps |
| Tucked Front Lever Raises | 3 × 6 reps |
| Snap To Support Hold | 3 × 7 reps |
| Horizontal Ring Rows | 3 × 8 reps |
| Hanging Leg Circles | 3 × 8 reps |
| Front Lever Raises | 3 × 6 reps |
| Band Assisted Muscle Up | 3 × 6 reps |
| Hand Stand Pu | 3 × 6 reps |
| Band Assisted Planche Pu | 3 × 6 reps |
| Pike Press Against Wall | 3 × 5 reps |
| Romanian Deadlift 120 Kgs | 3 × 6 reps |
