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Created by

JamesWake

Workout Breakdown

Warm up

legs

1

Squat (Full-Depth)

1 set × 2min

2

Split Squat (Bulgarian)

1 set × 6-8 reps

3

Squat

1 set × 8-10 reps

Core

1

Hollow Body Hold

1 set × 30s

2

Dead Bug

1 set × 8 reps

3

20 Wipers

1 set × 15-20 reps

Shoulders

1

Shoulder Stretchs

1 set × 1min

2

Bar Raise

1 set × 10 reps

3

Scapular Pull-Up

1 set × 8 reps

Strength

Pair 1

1

Pull-Up

1 set × 7-10 reps

2

Weighted Squat

1 set × 6-10 reps

3

Pull-Up

1 set × 7-10 reps

4

Weighted Squat

1 set × 6-10 reps

5

Pull-Up

1 set × 7-10 reps

6

Weighted Squat

1 set × 6-10 reps

Pair 2

1

Dip - Rings

1 set × 4-10 reps

2

Deadlift (Single-Leg Romanian)

1 set × 6-10 reps

3

Dip - Rings

1 set × 4-10 reps

4

Deadlift (Single-Leg Romanian)

1 set × 6-10 reps

5

Dip - Rings

1 set × 4-10 reps

6

Deadlift (Single-Leg Romanian)

1 set × 6-10 reps

Pair 3

1

Row - Other

1 set × 8-10 reps

2

Push-Up - Rings

1 set × 8-10 reps

3

Calf Raise (Donkey)

1 set × 8-10 reps

4

Row - Other

1 set × 8-10 reps

5

Push-Up - Rings

1 set × 8-10 reps

6

Calf Raise (Donkey)

1 set × 8-10 reps

7

Row - Other

1 set × 8-10 reps

8

Push-Up - Rings

1 set × 8-10 reps

9

Calf Raise (Donkey)

1 set × 8-10 reps

Pair 4

1

Bicep Curls

1 set × 6-10 reps

2

Leg Raise (Hanging, Straight)

1 set × 6-10 reps

3

Bicep Curls

1 set × 6-10 reps

4

Leg Raise (Hanging, Straight)

1 set × 6-10 reps

5

Bicep Curls

1 set × 6-10 reps

6

Leg Raise (Hanging, Straight)

1 set × 6-10 reps

Core

1

Ab Rollout - Rings

1 set × 4-10 reps

2

Side Plank (Copenhagen)

1 set × 4-8 reps

3

Reverse Hyperextension - Bench

1 set × 6-10 reps

4

Ab Rollout - Rings

1 set × 4-10 reps

5

Side Plank (Copenhagen)

1 set × 4-8 reps

6

Reverse Hyperextension - Bench

1 set × 6-10 reps

7

Ab Rollout - Rings

1 set × 4-10 reps

8

Side Plank (Copenhagen)

1 set × 4-8 reps

9

Reverse Hyperextension - Bench

1 set × 6-10 reps