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Chalistenics Program →

Workout 4 (Inverted Row/Front Lever)

Friday - Inverted Row/Front Lever Negative One-leg frontlever raises 3-6 Advanced Tucked front lever hold 20s Tucked front lever raises 3-6 Horizontal ring rows 3-6 Hanging leg circles 8 (4/side) Swinging lats press (8) Snap to support hold (8) Low Ring Row (8)

J

Created by

jockotomen

Workout Breakdown

Warm Up

1

Warm Up Routine

1 set × 1 reps

A

1

Front Lever Raises

1 set × 3-6 reps

2

Low Ring Row

1 set × 7 reps

3

Front Lever Raises

1 set × 3-6 reps

4

Low Ring Row

1 set × 7 reps

5

Front Lever Raises

1 set × 3-6 reps

6

Low Ring Row

1 set × 7 reps

B

1

Advanced Tuck Lever Hold

1 set × 10-20s

2

Swing Lats Press

1 set × 7 reps

3

Advanced Tuck Lever Hold

1 set × 10-20s

4

Swing Lats Press

1 set × 7 reps

5

Advanced Tuck Lever Hold

1 set × 10-20s

6

Swing Lats Press

1 set × 7 reps

C

1

Tucked Front Lever Raises

1 set × 3-6 reps

2

Snap To Support Hold

1 set × 7 reps

3

Tucked Front Lever Raises

1 set × 3-6 reps

4

Snap To Support Hold

1 set × 7 reps

5

Tucked Front Lever Raises

1 set × 3-6 reps

6

Snap To Support Hold

1 set × 7 reps

D

1

Horizontal Ring Rows

1 set × 3-6 reps

2

Hanging Leg Circles

1 set × 8 reps

3

Horizontal Ring Rows

1 set × 3-6 reps

4

Hanging Leg Circles

1 set × 8 reps

5

Horizontal Ring Rows

1 set × 3-6 reps

6

Hanging Leg Circles

1 set × 8 reps