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Hey there!
Well, it looks like I am your coach now!
I hope you are going to make the most out of it from now on!
I want you to understand that this is not a typical plan, this is the prepared
workshop with the workout plan.
Before you jump into the tutorials and the workouts lets get familiar with my story
and how I have become the person that I am now!
My calisthenics story takes its spontaneous beginning back in 2010. I was 15 years
old. Me and my friends went to the school stadium where the bars were. One of
them just randomly said - „lets do a pull up ladder”. Everyone was able to
complete at least one repetition except for one young men. Yes, it was me. The
embarrassment feeling I had then was enormous.
It was the start of the summer. During all the three months I had been coming to
the bars at night to learn this one single pull up. I didn’t want to work out during
the daytime because I used to overthink the others opinions, like someone could
have thought „how a boy cannot do even a single pull up!?”, I wanted to run away
from this feeling.
Summer was gone and the hard work paid off - I completed my first rep on the pull
up bar.
I started to work out on a daily basis. I still remember how my surroundings used
to be surprised in a negative way by me doing such a thing. They told me that it
wouldn’t last more then 2 weeks of training.
Thus, writing this, I can tell that they were wrong, I lasted way longer than that.
One day, while searching through YouTube I bumped into this video, which
inspired me to do the muscle up. Of course, after an attempt I failed and from this
moment I had a new goal.
Next 6 months I had been training to be able to complete a muscle up. There was no
tutorials, no calisthenics coaches, there were just me, the bar, and the desire.
After a thousand fails - I did it. I remember it to this day. My first muscle up - dirty,
with kipping. Just horrible. I ran to my friend’s house who used to work out with
me to tell him what happened. Since then, me and the muscle up are best friends.
With time, calisthenics was getting more and more popular. People started posting
more videos, doing competitions here and there, more people started to actually
work out.
One fine day the competition time came to my city in Ukraine. So now please stand
up - it was a FREESTYLE competition. Yeah, I used train freestyle. I was able to do
Front Lever, Back Lever, Elbow Planche, all the Muscle UP VARIATIONS. It was
2012 so these elements were considered as advanced.
I won. You know why? My friends still didn’t believe in me. One of them, right
before the semi-final said - „Ruslan semi-final is your max”. The only thing I
wanted to do then was to prove that he is not right.
After winning the competition I felt like I can do a lot more and I started to do
elements with some additional weight. Surely, the injury hit me very fast. Then,
after a month of overthinking „what is wrong with my training” I understood, that
I don’t have fundamentals. Basics, which would keep my body ready and would
help to get rid of any damages during workout.
Therefore, I started to work on my strength and endurance. One day I was looking
for some calisthenics videos through the internet and I saw Bar-Barians team - one
of the first and the most elite groups in this sport. I used the word elite on purpose,
because it was very difficult to join them, only the strongest and passionated could
do this.
After completing the physical and mental tests, English classes to communicate
with them, proving my loyalty to the philosophy of the team I was approved as an
official member of the Bar-Barians.
The next step was to travel to United States to personally get familiar with the Bar-
Culture. The only option of getting the USA VISA for me was to get enrolled with
the students exchange programs. I had to study really really hard to pass all the
exams perfectly. This was the only opportunity to travel and reach the goal.
I spent a year in United States. I met all the „legends”, those who inspired millions
of people around the world to start doing calisthenics.
I won American prestige calisthenics competition „Pull up park jam” (2015-2016).
In US I understood, that I have the possibility to reach everything what I can only
set as a goal, that I have this power to approach something incredible if I work hard
for it.
Then, I started to provide workshops and trainings sharing my knowledge which I
gained thought years of experience.
When I came back to my motherland Ukraine, I received an invitation to do a
workshop in Singapore. At that time it was something I couldn’t believe. Me?
Workshop? Singapore? I am in! I held my first official workshops during all week
there. Back then, I thought about my first pull up, which brought me to Singapore.
I started to get workshop offers more, people started asking for training plans and
online coaching. I do this to this day. I teach people in person and online, who
achieve their small or big goals. This is what makes me very happy and proud. I
provided workshops in USA, Singapore, Italy, Israel, Poland, Ukraine, Lebanon and
its just the beginning.
In 2017 I went to Italy to compete in „One More Rep Vol.1” in the strength and
endurance category. I came back home with the overall champion trophy.
In 2018 I went there for the second time and competed in „One More Rep Vol.2
ENDURANCE LEGEND”. I had only 2 weeks for the preparation and I didn’t
know if I was going to participate until the very end. It was the health matter. I won
in the dramatic final. I was underrated again, no-one thought that I was able to win.
It gave me a strong dose of motivation.
After winning some prestige competitions I gained respect in the calisthenics
world.
I met a lot of strong and well known people in this sport. Some of them became my
friends - Dejan Stipke, Vadym Oleynik, Jay Smallbarspartan, Viktor Kamenov and a
lot more. I always say and will always remind people about it, that calisthenics, like
sport in general, connects people. Age, skin color, religion and social background -
it all doesn’t matter. In sport we all are equal.
Unfortunately, one of the greatest adventures of my life came to an end - I had to
leave Bar-Barians. Regardless, it doesn’t change the fact that I always respect the
philosophy they have. I will always remember this as one of the factors of my small
success.
Nowadays, I try to become the most complete athlete. I travel around the world
providing the workshops and seminars, also judging the competitions. I train
myself to dominate in the every aspect of the calisthenics world. In 2018 I have
become a coach in the calisthenics studio Fit&More in Poland. Finally I was able to
do something I always wanted to do. It took me 8 years to transform my hobby into
my favorite job.
After I started to provide group classes and personal classes, my next goal was to
create the online platform for coaching and actually help people from all around
the world. So did I. Now I have more than 50 online students and thousands of
people who work with my prepared plans and this number grows day by day!
Unfortunately and fortunately, the time to step up my game has come. So my
journey in Fit&More has come to an end. I gave my heart to the place and I helped
hundreds of people to improve not only physically but also mentally. Now, its time
for the next chapter.
I have never thought, that I would become an inspiration for the people around the
globe. I never expected myself traveling, sharing knowledge and meeting great
people. I never knew, that one pull up would ever bring me to the point where I am
now.
Alright, you have just read my story and its time to start yours!
KNOWLEDGE & TUTORIALS
Here you have more than 3 hours of videos full
of knowledge & experience!
INTRODUCTION
What is the whole plan about?
Is it okay to break the sets?
What happens when you complete the plan?
How is the plan built?
What methods does the plan include?
Explanation of the methods (EMOM, AMRAP etc)?
Does the plan improve your endurance & strength together?
FIND OUT THE ANSWERS - CLICK HERE
INTRO SPEECH FOR YOUR LEVEL
What is important for you to know at this moment?
FIND OUT THE ANSWER - CLICK HERE
TRAINING KNOWLEDGE
Why is it divided into stages?
How to work with the plan?
When to rest?
When to do deload?
Importance of central nervous system?
When to do stretching and mobility?
When to do cardio?
FIND OUT THE ANSWERS - CLICK HERE
TRAINING TIPS - IMPORTANT WORKOUT ADVICE
How to increase your reps immediately?
What are the exclusive secrets of doing reps so fast?
How to save your energy during training?
FIND OUT THE ANSWERS - CLICK HERE
BREATHING
How to breath during the workouts?
What are the best methods?
Why and when to use the reversed way of breathing?
FIND OUT THE ANSWERS - CLICK HERE
SHORT RANGE OF MOTION IMPORTANCE
Why we shouldn’t always do the full range of motion?
How does it help?
FIND OUT THE ANSWERS - CLICK HERE
MUSCLE UPS STRENGTHENING & CONDITIONING
„IRONWRIST” tutorial?
Improving you muscle up?
Learning the muscle up?
FIND OUT THE ANSWERS - CLICK HERE
STRETCHING & MOBILITY ROUTINES
UPPPER BODY - CLICK HERE
LOWER BODY - CLICK HERE
WARM UP ROUTINES
UPPER BODY - CLICK HERE
LOWER BODY - CLICK HERE
TUTORIALS OF THE EXERCISES IN THE PLAN
What are the best and most optimal ways of performing the exercises?
Common mistakes and what we should focus on?
LEGS ASSISTED/AUSTRALIAN/BANDED PULL UP - CLICK
HERE
REGULAR PULL UP - CLICK HERE
DIAMOND/INCLINE/REGULAR PUSH UP - CLICK HERE
DIP FOR BEGINNER - CLICK HERE
BENCH DIPS - CLICK HERE
REGULAR DIP - CLICK HERE
CHIN UP & BAR-DIP - CLICK HERE
MUSCLE UP - CLICK HERE
TOES TO THE BAR/L-SIT/KNEES TO THE CHEST RAISERS -
CLICK HERE
LUNGES & JUMP LUNGES - CLICK HERE
SQUAT & JUMP SQUAT/KNEES TO THE CHEST JUMP SQUAT
- CLICK HERE
PISTOL/SHRIMP SQUAT - CLICK HERE
PLANK/HOLLOW BODY/V-UPS - CLICK HERE
HIGH PULL UP - CLICK HERE
LOW BAR DIP - CLICK HERE
BURPEE - CLICK HERE
STAGE 1
TRAINING #1
1st: ISOMETRIC HOLDS + PULL UPS
10 seconds hold dead hang
5 pull ups
10 seconds hold chin over the bar
10 seconds hold halfway
10 seconds hold dead hang
5 pull ups
You are supposed to complete it without leaving the bar.
x10 - rest 3 minutes in between
2nd: DIPS
TEMPO reps - 3 seconds on the way down + explosive UP
So the negative part of your dip lasts 3 seconds and after the 3rd second is
counted - go up as fast as possible.
10 sets of 10 reps
Rest 3 minutes
3rd: CHIN UPS + DIPS
50+100 in the shortest time possible (any order)
You can divide the numbers however you want, the goal is to complete 50-100 as
fast as possible in any order and you can mix it up.
TRAINING #2
1st: EMOM x10
1 pull up - 1 muscle up - 1 bar dip
+5kg
2nd: EMOM x10
10 dips
+10kg
3rd: EMOM x10
15 push ups
4th: AMRAP 15 MINUTES
5 pull ups - 10 dips
+5kg
Complete as many rounds as possible in under 15 minutes.
5+10 is one round.
TRAINING #3
1st: EMOM x10
12 jump squats
2nd: HALFWAY SQUAT SIT HOLD + SQUATS
30 seconds hold + 15 squats
x10 with 1.30 minute rest
3rd: AMRAP 15 MINUTES
10 burpees + 15 mid range squat pumping (from almost all the way down to almost
all the way up) + 20 knees to the chest raisers
This is one round.
4th: SHRIMP SQUATS
10 sets of 5 reps (each leg)
Rest 1 minute in between
TRAINING #4
1st: MIXED LADDER
1 muscle up - 2 dips - 2 pull ups - 2 push ups - 2 v-ups
1-4-4-4-4
1-6-6-6-6
1-8-8-8-8
1 - 10 - 10 - 10 - 10
1 - 12 - 12 - 12 - 12
1 - 14 - 14 - 14 - 14
1 - 16 - 16 - 16 - 16
1 - 18 - 18 - 18 - 18
1 - 20 - 20 - 20 - 20
Each round (example: 2-2-2-2) needs to be done as fast as possible.
Rest 2-5 minutes in between the rounds.
You can break the sets.
Rest longer when the volume is higher and rest shorter when the volume is
lower.
2nd: CORE
30 seconds hollow body hold + 10 v-ups
x10 - Rest 2 minutes in between
TRAINING #5
1st: AS FAST AS POSSIBLE ROUTINE
60 pull ups
80 dips
100 push ups
Your goal is to complete everything as fast as possible in this specific order. So
you need to complete 60 pull ups first to move on to the next exercise. You can
break the sets.
2nd: AS FAST AS POSSIBLE ROUTINE
20 muscle ups
40 diamond push ups
60 toes to the bar raisers
Your goal is to complete everything as fast as possible in this specific order. So
you need to complete 20 muscle ups first to move on to the next exercise. You can
break the sets.
3rd: EMOM x10
15 seconds halfway hold on pull ups
4th: EMOM x10
20 seconds halfway hold on dips
STAGE 2
TRAINING #1
1st: MUSCLE UPS EMOM
EMOM x5 - 3 muscle ups
EMOM x5 - 2 muscle ups
EMOM x5 - 1 muscle up
2nd: DIPS EMOM
EMOM x5 - 15 dips
EMOM x5 - 12 dips
EMOM x5 - 9 dips
3rd: CORE EMOM
EMOM x5 - 15 knees to the chest raisers on the bar
EMOM x5 - 10 l-sit raisers in the bar
EMOM x5 - 5 v-ups
4th: PULL UPS EMOM
EMOM x5 - 10 pull ups
EMOM x5 - 8 pull ups
EMOM x5 - 6 pull ups
TRAINING #2
1st: SETS
1 muscle up - 20 bar dips - 10 pull ups - 30 push ups
1 muscle up - 18 bar dips - 8 pull ups - 25 push ups
1 muscle up - 16 bar dips - 6 pull ups - 20 push ups
1 muscle up - 14 bar dips - 4 pull ups - 15 push ups
1 muscle up - 12 bar dips - 2 pull ups - 10 push ups
1 muscle up - 14 bar dips - 4 pull ups - 15 push ups
1 muscle up - 16 bar dips - 6 pull ups - 20 push ups
1 muscle up - 18 bar dips - 8 pull ups - 25 push ups
1 muscle up - 20 bar dips - 10 pull ups - 30 push ups
Rest as long as you need to complete each set without breaking the number.
2nd: EMOM x10
10 l-sit raisers on the dip bar
3rd: PLANK HOLD
15 minutes in total
TRAINING #3
1st: MIX
100 squats +20kg
150 v-ups bodyweight
150 burpees bodyweight
150 jump squats +10kg
7 minutes halfway squat sit hold bodyweight
Complete it as fast as possible in the specific order which is provided. It means
that you need to complete 100 squats first to move on.
You can break the sets and the hold - its supposed to be done in total, not in one
go.
TRAINING #4
ISOMETRICS
+5kg
All the holds need to be complete in total, not in one go.
For example, in the first routine you do 1 minute hold and then you can't hold it
anymore - rest as long as you need to not feel too much pump and do the hold
again. Keep going until you reach the total of 4 minutes.
1st: 4 minutes of the chin over the bar hold in the pull up
2nd: 4 minutes of the bottom part (all the way down) of the dip hold
3rd: 4 minutes of the halfway (head under the bar) hold in the pull up
4th: 4 minutes of the halfway (arms bent 90 degrees) push up hold
5th: 4 minutes of the dead hang hold on the bar
6th: 4 minutes of the half way (arms bent 90 degrees) dip hold
TRAINING #5
1st: DIFFERENT RANGE OF MOTION PULL UPS
4 pull ups from the dead hang to the halfway
4 pull ups from the half way to the chin over the bar position
4 full range of motion pull ups
You are supposed to complete it without leaving the bar.
Very important thing to follow: after you complete the first 4 pull ups from the
dead hang to the halfway - start the second phase right away, don’t go down.
x10 - Rest 3 minutes in between
2nd: DIPS + PUSH UPS
5 dips + 10 push ups
x10 - complete it as was as possible
3rd: EMOM x10
5 l-sit raisers on the dip bar
5 v-ups on the ground
You are supposed to complete 5+5 every minute, so you need be quick with it.
STAGE 3
TRAINING #1
1st: PULL UPS
5 sets of max reps until failure +5kg
Rest 3 minutes in between
2nd: DIPS
5 sets of max reps until failure +5kg
Rest 3 minutes in between
3rd: CHIN UPS
5 sets of max reps until failure bodyweight
Rest 3 minutes in between
4th: PUSH UPS
5 sets of max reps until failure bodyweight
Rest 3 minutes in between
TRAINING #2
SETS:
Remember to rest enough (10-15) minutes in between the routines to let your
body fully recover.
• 3 muscle ups - 30 bar dips - 15 pull ups
Try to complete it without leaving the bar.
• 1 muscle up - 10 pull ups
5 sets with 3 minutes rest.
• 1 muscle up - 20 bar dips
5 sets with 3 minutes rest.
• 2 muscle ups - 20 bar dips - 10 pull ups
Try to complete it without leaving the bar.
TRAINING #3
1st: MIX
30 seconds squat sit
15 jump squats
30 seconds squat sit
15 jump squats
You need to complete everything in one go.
x5 - Rest 4 minutes in between
2nd: MIX
30 sec hollow body hold
30 seconds burpees (max reps under 30 seconds)
30 seconds squats (max reps under 30 seconds)
x5 - rest 5 minutes in between
3rd: MIX
Mid range squat pumping (from almost all the way down to almost all the way up)
30 seconds work +30 seconds rest
x10
4th: CORE
Max reps of l-sit raisers on the bar under 5 minutes.
Complete as many reps as you can under 5 minutes. You can break the sets.
TRAINING #4
1st: ALTERNATING EMOM x80
Alternating EMOM means that you are going to have a few exercises to complete
one after another, exercises change every minute.
1st exercise - 2 muscle ups
2nd exercise - 12 dips
3rd exercise - 8 pull ups
4th exercise - 14 push ups
So its 20 sets of each exercise
Example:
1st minute - 1st exercise
2nd minute - 2nd exercise
3rd minute - 3rd exercise
4th minute - 4th exercise
All you need to do is to repeat this circuit 20 times.
TRAINING #5
1st: ISOMETRIC HOLDS + PULL UPS
5 pull ups
10 seconds hold in the chin over the bar position
5 pull ups
x10 - rest 2-3 minutes
2nd: ISOMETRIC HOLDS + PUSH UPS
Go all the way down and hold this position for 15 seconds, after that go up to the
half way (arms bent at the 90 degrees position) and hold this position for 15
seconds, then go all the way up and do 15 push ups.
So its 15 seconds hold on the bottom + 15 seconds hold half way + 15 push ups
x10 - rest 3 minutes.
3rd: AMRAP 15 MINUTES
10 v-ups + 15 knees to the chest raisers + 20 seconds hollow body hold
STAGE 4
TRAINING #1
MAX OUT TRAINING
Complete as many reps as you can under 10 minutes.
You can break the set.
Rest 10 minutes after you complete each max out.
• Muscle ups
• Push ups
• Pull ups +10kg
• Dips +10kg
• V-ups
• L-sit raisers on the dip bar
TRAINING #2
1st: MUSCLE UP
1 muscle up - 1 low bar dip - 1 high pull up
Complete it without leaving the bar.
x15 - Rest 2-3 minutes in between
2nd: DIAMOND PUSH UPS + REGULAR PUSH UPS
Do it this way: when you complete 2 diamond push ups - stand up for 3 seconds
and then go down to complete 2 regular push ups and keep it the same all the
way through. So after each rep you need to stand up and then go down to
complete the next number. You are not obligated to rest 3 seconds, you can rest
longer - the goal is to complete it as fast as you can.
Repeat this set twice with no rest in between. So you go up and down, then up
and down again.
2 diamond push ups - 2 regular push ups
4-4
6-6
8-8
10 - 10
10 - 10
8-8
6-6
4-4
2-2
3rd & 4th routines are on the next page
3rd: PULL UPS
Close grip/regular grip/wide grip
You need to do 3 pull ups with your hands closed, then you can get off the bar to
change the grip to do 3 regular (shoulder width or a bit wider) and the the same
with wide grip (the wider the better).
You can also change the grips while hanging on the bar if you can, but you don't
have to.
3-3-3
x10 with 2-3 minutes rest in between
4th: CORE
1 minute hollow body hold + 1 minute plank hold
x10 - rest 2 minutes in between
TRAINING #3
1st: LUNGES
Lunge bounce (go as low as you can and imitate the bouncing movement
- go a few centimeters up and down) + full reps
20 reps bounce + 10 full reps (each leg) +10kg
x10 - rest 3 minutes in between
2nd: MIX
30 seconds halfway squat sit - 15 jump squats - 12 burpees
x10 - rest 3 minutes in between
3rd: SHRIMP SQUATS
EMOM x10 - 6 reps (each leg)
4th: V-UPS
EMOM x10 - 10 reps
TRAINING #4
1st: DIPS HALFWAY HOLD + PULL UPS
+5kg
30sec hold – 3 pull ups
25sec hold – 6 pull ups
20sec hold – 9 pull ups
15sec hold – 12 pull ups
10sec hold – 15 pull ups
Rest as long as you need and you can break the sets.
2nd: DIPS + PULL UPS HALFWAY HOLD
+5kg
20 dips - 10sec hold
18 dips - 15sec hold
16 dips - 20sec hold
14 dips - 25sec hold
12 dips - 30sec hold
Rest as long as you need and you can break the sets.
3rd: CHIN UPS + PUSH UPS
4+8
x10 - Complete it as fast as possible.
TRAINING #5
SETS
• 1 muscle up - 10 bar dips - 5 pull ups -1 muscle up - 5 pull ups - 1 muscle up -
30 bar dips
Try to complete it without leaving the bar.
• 3 muscle ups - 6 bar dips - 9 pull ups
x5 - as fast as possible
• 3 muscle ups - 3 bar dips - 3 pull ups
2 muscle ups - 2 bar dips - 2 pull ups
1 muscle up - 1 bar dip - 1 pull up
Try to complete it without leaving the bar.
• 5 muscle ups - 10 bar dips - 10 pull ups - 10 seconds hold chin over the bar - 10
seconds hold halfway - 10 seconds dead hang
Try to complete it without leaving the bar.
STAGE 5
TRAINING #1
1st: BODYWEIGHT
10 dips - 5 pull ups - 15 push ups
AMRAP 10 minutes
2nd: DIPS
15 reps bodyweight
12 reps +5kg
9 reps +10kg
6 reps +15kg
Under 5 minutes
x5 with 5 minutes rest
3rd: PULL UPS
10 reps bodyweight
8 reps +5kg
6 reps +10kg
4 reps +15kg
Under 5 minutes
x5 with 5 minutes rest
TRAINING #2
TIMED ROUTINES
Rest 10-15 minutes in between the routines.
• 5 MUSCLE UPS - 50 DIPS - 30 PULL UPS - 60 PUSH UPS - 5 MUSCLE UPS
Under 10 minutes
Try to complete the routine in under 10 minutes. You can break the sets but you
need to follow the order which is provided.
• 4 MUSCLE UPS - 45 DIPS - 25 PULL UPS - 55 PUSH UPS - 4 MUSCLE UPS
Under 9 minutes
Try to complete the routine in under 9 minutes. You can break the sets but you
need to follow the order which is provided.
• 3 MUSCLE UPS - 40 DIPS - 20 PULL UPS - 50 PUSH UPS - 3 MUSCLE UPS
Under 8 minutes
Try to complete the routine in under 8 minutes. You can break the sets but you
need to follow the order which is provided.
• 2 MUSCLE UPS - 35 DIPS - 15 PULL UPS - 45 PUSH UPS - 2 MUSCLE UPS
Under 7 minutes
Try to complete the routine in under 7 minutes. You can break the sets but you
need to follow the order which is provided.
TRAINING #3
1st: L-SIT RAISERS ON THE DIP BARS
EMOM x10 - 10 reps
2nd: BURPEES
EMOM x10 - 10 reps
3rd: V-UPS
EMOM x10 - 10 reps
4th: JUMP SQUATS
EMOM x10 - 15 reps
5th: SHRIMP SQUATS
EMOM x10 - 6 reps (each leg)
6th: HALFWAY SQUAT SIT
EMOM x10 - 20 seconds hold +10kg
TRAINING #4
1st: PUSH UPS
Bottom range meaning: a movement from all the way down to half way.
Upper range meaning: a movement from all the halfway to all the way up.
LOWER INCLINE - HIGHER INCLINE
10 push ups bottom range - 10 push ups bottom range
10 push ups upper range - 10 push ups bottom range
10 push ups full range of motion - 10 push ups full range of motion
Complete it as fast as possible. This is one set.
x5 - Rest 3 minutes in between
2nd: PULL UPS
5 pull ups - 10 sec hold chin over the bar - 10 seconds halfway hold - 10 seconds
dead hang - 5 pull ups
x10 - Rest 2-3 minutes in between
3rd: CORE
45 seconds hollow body hold + 10 v-ups
x10 - Rest 3 minutes in between
TRAINING #5
1st: MUSCLE UP
EMOM x5 - 1 muscle up +10kg
EMOM x5 - 1 high pull up +10kg
EMOM x5 - 1 low bar dip +10kg
2nd: MIX
PUSH UP - PULL UP - DIP
6-3-6
You can't break the numbers here.
Complete 30 sets as fast as possible.
3rd: ISOMETRIC HOLDS
PUSH UP - PULL UP - DIP
20 seconds hold halfway - 15 seconds hold halfway - 20 seconds hold halfway
You can't break the holds here.
Complete 15 sets as fast as possible.
STAGE 6
TRAINING #1
1st: PULL UPS
“M” Pyramid: 11-12-13-14-15-15-14-13-12-11-11-12-13-14-15-15-14-13-12-11
Rest in between each number as long as you need to complete it without
breaking it.
2nd: PUSH UPS
“W” Pyramid: 20-19-18-17-16-16-17-18-19-20-20-19-18-17-16-16-17-18-19-20
Rest in between each number as long as you need to complete it without
breaking it. You can shorten the range of motion if the volume is too much.
3rd: CORE
EMOM x10
5 l-sit raisers + 10 knees to the chest raisers on the bar
TRAINING #2
SETS
• 1 muscle up - 10 pull ups
1 muscle up - 8 pull ups
1 muscle up - 6 pull ups
1 muscle up - 4 pull ups
1 muscle up - 2 pull ups
Everything +5kg
Rest as long as you need in between the rounds to be able to complete each
round (example: 1 muscle up - 8 pull ups) without leaving the bar.
• 1 muscle up - 20 bar dips
1 muscle up - 18 bar dips
1 muscle up - 16 bar dips
1 muscle up - 14 bar dips
1 muscle up - 12 bar dips
Everything +10kg
Rest as long as you need in between the rounds to be able to complete each
round (example: 1 muscle up - 16 bar dips) without leaving the bar.
MIX
12 push ups - 9 dips - 6 pull ups
x10 - Rest 2-3 minutes in between
CORE:
EMOM x10 - 10 v-ups
TRAINING #3
1st: SQUAT + JUMP SQUAT
15 squats from bottom to half (bottom range) - 15 squats from half to straight legs
(upper range) - 15 full reps + 15 jump squats
x10 - Rest 4 minutes in between
2nd: LADDER
burpee - squat - jump squat - V up:
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
So its 1 burpee - 1 squat - 1 jump squat - 1 V up
Then everything 2, 3, 4 and so on…you finish at 20
Complete it as fast as possible.
TRAINING #4
1st: MUSCLE UP
EMOM x15 - 3 muscle ups
2nd: EMOM x15
3 pull ups + 6 push ups
You need to complete 3 + 6 every minute.
3rd: AMRAP 15 MINUTES
1 muscle up - 6 bar dips - 3 pull ups
This is one round.
Complete as many rounds as possible in under 15 minutes.
4th: CORE
Plank hold - 15 minutes in total
TRAINING #5
1st: ISOMETRIC HOLDS + REPS
15 seconds halfway hold on the dip - 15 seconds halfway hold on the pull up - 15
seconds halfway hold on the push up
+
10 dips - 6 pull ups - 12 push ups
x10 - Rest 4-5 minutes in between
2nd: CORE
10 l-sit raisers on the bar - 30 hollow body hold - 10 l-sit raisers on the bar
x5 - Rest 3-4 minutes in between
3rd: MIX
20 dips - 20 pull ups - 20 push ups
18 - 18 - 18
16 - 16 - 16
14 - 14 - 14
12 - 12 - 12
10 - 10 - 10
8-8-8
6-6-6
4-4-4
2-2-2
Each round (example: 10-10-10) needs to be done as fast as possible.
You can break the sets.
Rest 3-5 minutes in between the rounds.
