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PROGRAMME ELITE-Avec Compression

The document outlines a series of workout sessions focusing on muscle ups, pull ups, dips, and squats, structured in circuits and pyramids with varying weights and repetitions. Each session includes specific rest intervals and emphasizes progressive overload through increased weights and repetitions. The routines are designed for strength and endurance training, targeting upper body and core muscles.

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yoann.philipot89200
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2K views67 pages

PROGRAMME ELITE-Avec Compression

The document outlines a series of workout sessions focusing on muscle ups, pull ups, dips, and squats, structured in circuits and pyramids with varying weights and repetitions. Each session includes specific rest intervals and emphasizes progressive overload through increased weights and repetitions. The routines are designed for strength and endurance training, targeting upper body and core muscles.

Uploaded by

yoann.philipot89200
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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SÉANCE 1

Pyramide muscle up :
1/2/3/4/5/4/3/2/1

3x 10 muscle ups
MIN 4'- MAX 5’ rest

Pyramide dips :
20/30/40/30/20
MIN 1'- MAX 3’ rest

Circuit 1 :
40 dips / 3 muSCLE UPS / 10 puLL UPS / 20 dips / 6 muSCLE UPS / 5 puLL UPS /
1 muSCLE UP / 20 DIPS BAR

8’ rest

Circuit 2 :
5 muSCLE UPS / 20 pompes / 20 puLL UPS / 20 dips / 10 puLL UPS / 10 muSCLE UPS
SÉANCE 2
Circuit 1 :
10 pull ups +30kg / 30 pompes / 5 muscle ups +5kg /
15 pull ups +15kg / 20 dips +15kg

MIN 8'- MAX 10’ rest

Circuit 2 :

20 dips +30kg / 3 muscle ups +15kg / 50 pompes /


10 pull ups +10kg / 5 muscle ups pdc

5x 6 muscle ups +10kg ; MIN 2'- MAX 5’ rest


2x 20 pull ups +20kg ; MIN 2'- MAX 5’ rest
2x 15 pull ups +20kg deadstop ; MIN 2' - MAX 4’ rest
SÉANCE 3
Circuit 1 :
50 pompes / 30 pull ups / 25 pompes / 15 pull ups /
5 muscle ups

MIN 8'- MAX 10’ rest

Circuit 2 :
10 pompes / 10 puLL UPS / 2 muSCLE UPS / 20 pompes /
2 muscle ups / 5 pull ups / 2 muscle ups / 30 pompes / 2
muscle ups

3x 50 pompes ; MIN 2'- MAX 3’ rest


3x 20 pull ups ; MIN 2'- MAX 4’ rest
SÉANCE 4
Muscle up lesté :
EMOM 5’
Min 1 ; 5 muSCLE UPS +2.5kg
Min 2 ; 4 muSCLE UPS +5kg
Min 3 ; 3 muSCLE UPS +10kg
Min 4 ; 2 muSCLE UPS +15kg
Min 5 ; 1 muSCLE UPS +20kg

MIN 5'- MAX 7’ rest

EMOM 5’
Min 1 ; 1 mu +20kg
Min 2 ; 2 mu +15kg
Min 3 ; 3 mu +10kg
Min 4 ; 4 mu +5kg
Min 5 ; 5 mu +2.5kg

Circuit :
15 muscle ups PDC / 1 muscle up +15kg / 10 muscle ups
60 pompes
10 pull ups 20kg / 10 dips 40kg / 10 squat 80kg
10 pull ups 10kg / 10 dips 20kg / 10 squat 60kg
15 pull ups / 20 dips / 10 squat 40kg
5pull ups 30kg / 5 dips 50kg
5 muscle ups +5kg
SÉANCE 1
Pyramide muscle up :
1/2/3/4/3/2/1 MIN 30’- MAX 1’ rest

18 pull ups + 1 muscle up


15 pull ups + 1 muscle up
12 pull ups + 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
30’ – 4’ rest

EMOM 10'
5 squats +60kg
SÉANCE 2
1x 12 muscle ups
5' rest
1x 11 muscle ups
4' rest
1x 10 muscle ups

Routine : MIN 2’- MAX 4’ rest


50 dips + 2 muscle ups
45 dips + 3 muscle ups
40 dips + 4 muscle ups
35 dips + 5 muscle ups

Circuit 1 :
20 pull ups / 20 pompes +20kg /
10 pull ups+5 muscle ups+10 dips bar UNBROKEN / 20 dips /
15 pull ups / 5 muscle ups

8’ 10’ rest

Circuit 2 :
10 pompes +20kg / 10 pompes pdc / 2 muscle ups / 20 pull ups / 30 dips /
10 muscle ups
SÉANCE 3
Circuit 1 :
20 pull ups +20kg / 30 squats +40kg / 5 muscle ups +15kg / 15 squats
+40kg / 10 pull ups +20kg / 3 muscle ups +10kg

8-10’ rest

Circuit 2 :
20 dips +50kg / 1 muscle up +20kg / 50 pompes / 20 pull ups +15kg/
10 muscle ups +5kg

MU +10KG : MIN 2' - MAX 4' rest


1x 8 mu +10kg
1x 7 mu +10kg
1x 6 mu +10kg

3x 10 squats +80kg + 12 pull ups +20kg MIN 3’- MAX 4' rest
SÉANCE 4 EMOM 5’
Min 1 ; 1 musle up 22.5kg
Min 2 ; 2 muscle ups +15kg
Min 3 ; 3 muscle ups +12,5kg
Min 4 ; 4 muscle ups 10kg
Min 5 ; 5 muscle ups 5kg

EMOM 5’
Min 1 ; 5 muscle ups +2.5kg
Min 2 ; 4 muscle ups+5kg
Min 3 ; 3 muscle ups +10kg
Min 4 ; 2 muscle ups +15kg
Min 5 ; 1 muscle up +20kg

Circuit 1 :
60 pompes / 35 pull ups / 10 dips / 5 pull ups / 10 MUscle ups avec élastique

8-9’ rest

Circuit 2 :
10 pompes / 10 pull ups + 3 muscle ups + 20 bar dips / 20 pompes / 5pull ups + 2 muscle ups
+ 20 bar dips

1x 55 pompes
1x 50 pompes
1x 45 pompes
2’ – 3’ rest
SÉANCE 5

1x 35 pull ups + 5 muscle ups élastique


5'-6' rest
1x 28 pull ups + 5 muscle ups élastique
4'-5' rest
1x 20 pull ups + 5 muscle ups élastique

Circuit :
5 muscle ups 5kg 5 muscle ups BW 1 muscle up 10kg
[20 pompes UNBROKEN 15 squat 50kg] X5
5 dips 50kg 5 dips 40kg 5 dips 30kg 20 dips pdc
[1 muscle up pdc 1 squat 80kg] x10
[1 chest pu 1 mu 30 DIPS BAR 1mu] unbroken

SQUAT :
EMOM 9’
2/3/4 60kg
SÉANCE 1

Pyramide muscle up
2/4/6/8/6/4/2
30' - 1' rest

18 pull ups + 1 mu X2
15 pull ups + 1 mu X3
12 pull ups + 1 mu X4
SÉANCE 2
2x 12 muscle ups 3' rest
1x 10 muscle ups

Dips to muscle up : 2’ – 5’ rest


30 dips +20kg + 5 muscle ups 10kg
35 dips +10kg + 4 muscle ups 10kg
40 dips +5kg + 3 muscle up 10kg

Circuit 1 :
10 pull ups / 20 dips +60kg / 8 pull ups + 4 muscle ups + 30 bar
dips UNBROKEN / 15 pull ups / 5 muscle ups

8’ – 9’ rest

Circuit 2 :
20 pompes +20kg / 20 dips +40kg / 5 muscle ups / 10 pull
ups / 10 dips / 10 pompes / 10 muscle ups
SÉANCE 3
Circuit 1 :
10 pull ups +30kg / 30 squats +40kg / 5 muscle ups +10kg / 15 squats
+60kg / 5 pull ups +30kg / 5 muscle ups +5kg

Circuit 2 :
20 dips +50kg / 20 dips pdc / 2 muscle ups +15kg / 50 pompes / 10
muscle ups +5kg

MU +10KG :
1 pull up 1 muscle up 1 dips bar x3 +10kg
5 séries
2x 6 mu +10kg 2' rest

Routine :

20 squats +80kg / 10 pull ups +20kg


18 squats +80kg / 12 pull ups +20kg
16 squats +80kg / 14 pull ups +20kg
14 squats +80kg / 14 pull ups +20kg
SÉANCE 4
EMOM 9’
Min 1 : 2 muscle ups +20kg
Min 2 : 3 muscle ups +15kg
Min 3 : 4 muscle ups +10kg

EMOM 5’
Min 1 ; 5 muscle ups +2.5kg
Min 2 ; 4 muscle ups +5kg
Min 3 ; 3 muscle ups+10kg
Min 4 ; 2 muscle ups+15kg
Min 5 ; 1 muscle ups +20kg

Circuit 1 :
8 muscle ups / 60 pompes / 25 pull ups / 5 dips / 10 MUscle ups oneshot avec
élastique
Circuit 2 :
20 pull 1 muscle up 30 dips bar / 30 pompes deadstop / 10 pull ups /
5 muscle ups élastique

1x 70 pompes OS
1x 60 pompes OS
2x 50 pompes OS
SÉANCE 5
1x 37 pull ups
1x 30 pull ups
1x 20 pull ups

Circuit 1 :
1 muscle up 15kg 5 muscle ups 5kg
[6 squats 80kg 10 dips 40kg] X5 UNBROKEN
[5 pull ups 25kg 5 chin up 25kg] x3
40 pompes
10 pull ups 20kg
10 dips 30kg
1 pull up 40kg
5 dips 70kg
40 pompes pdc

SQUAT :
E2MOM 10’
3x 100KG
SÉANCE 1

Pyramide muscle up :
3/6/9/6/3
1’ rest

20 pull ups + 1 muscle up x2 3’ rest


15 pull ups + 1 muscle up x2 2’ rest
10 pull ups + 1 muscle up x2 1’ rest
SÉANCE 2
1x 15 MUscle ups
3' rest
2x 10 MUscle ups 2' rest

DIPS to MU
5 chest PULL UPS +10kg 25 dips +30kg 5 muscle ups 10kg
5 chest PULL UPS +10kg 30 dips +20kg 4 muscle ups 10kg
5 chest PULL UPS +10kg 35 dips +10kg 3 muscle ups 10kg

Circuit :
20 pompes +20kg / 20 dips +40kg / 5 muscle ups /
10 pull ups / 10 dips / 10 pompes / 10 muscle ups

EMOM 10’
10 DIPS
SÉANCE 3 Circuit 1 :
20 dips +50kg / 20 dips pdc / 2 muscle ups +15kg / 50 pompes
10 muscle ups +5kg

Circuit 2 :
5 muscle ups / 40 dips / 4 muscle ups / 20 pull ups
3 muscle ups / 50 pompes / 2 muscle ups / 10 pull ups
1 muscle up

Pyramide muscle up 10kg : 1’30 - 3’ rest


8 muscle ups +10kg
7 muscle ups +10kg
6 muscle ups +10kg

Finisher :
18 pull ups +20kg / 15 squats 680kg
2 séries
SÉANCE 4 Muscle ups :
4x2 +20kg

EMOM 5’
Min 1 ; 5 muscle ups +2.5kg
Min 2 ; 4 muscle ups +5kg
Min 3 ; 3 muscle ups +10kg
Min 4 ; 2 muscle ups +15kg
Min 5 ; 1 muscle up +20kg

Circuit 1 :
8 muscle ups / 60 pompes / 25 pull ups / 5 dips /
10 MUscle ups oneshot avec élastique

Circuit 2 :
20 pull ups 1 muscle up 30 bar dips / 30 pompes deadstop / 10 pull ups / 5 muscle
ups avec élastique

Push ups :
2x 70 pompes OS
2x 50 pompes OS

Squats :
3x10 squats +80kg
EMOM 9' : 2/3/4 60kg squat
SÉANCE 5
1x 40 pull ups
3x 25 pull ups

Circuit :
10 pull ups 5 muscle ups 10 bar dips UNBROKEN
20 dips +30kg 20 dips pdc
30 squats +60kg
20 dips +15kg 20 pompes
20 squats +60kg
10 puLL UPS +40kg
5 MUSCLE UPS
10 pull ups 1 muscle up 20 dips bar +5kg unbroken

SQUAT :
E2MOM 10’
3x 105KG
SÉANCE 1

25 pull ups 1 muscle up 25 bar dips


3’ rest
20 pull ups 1 muscle up 20 bar dips
3’ rest
15 pull ups 1 muscle up 15 bar dipsx2 3’ rest

E2MOM 10’
10 squats +80KG
SÉANCE 2
1x 13 MUscle ups
1x 12 MUscle ups
1x 11 MUscle ups
1x 8 MUscle ups +5kg

DIPS to MU
5 chest pull ups +10kg / 50 dips / 3 muscle ups +10kg
5 chest pull ups +10kg / 40 dips / 3 muscle ups +10kg X2

EMOM 10’
5 premières minutes : 28 pompes
5 dernières minutes : 22 pompes
SÉANCE 3
Circuit :
20 pompes +20kg / 20 dips / 5 muscle ups +15kg / 50 pompes / 20
pull ups / 10 muscle ups +5kg

E2MOM 10’
6 MU 10kg

20 pull ups +20kg / 15 squats +80kg


2 séries

15 pull ups 20kg 10 squats 80kg


14 pull ups 20kg 10 squats 80kg
11 pull ups 20kg 10 squats 80kg
10 pull ups 20kg 10 squats 80kg

E2'30MOM : (15’)
6 DIPS 60kg
SÉANCE 4
3x3 15kg muscle ups deadstop

EMOM 5’
Min 1 ; 5 mu +2.5kg
Min 2 ; 4 muscle ups +5kg
Min 3 ; 3 muscle ups +10kg
Min 4 ; 2 muscle ups +15kg
Min 5 ; 1 muscle up +20kg

Circuit :
20 pull ups 1 muscle up 30 dips bar / 20 pompes deadstop /
10 pull ups / 3 muscle ups

1x 80 pompes Oneshot
1x 60 pompes One shot
1x 50 pompes oneshot
1x 40 pompes oneshot

EMOM 9'
2/3/4 60kg squats
SÉANCE 5
1x 35 pull ups
5x 20 pull ups 2’30 rest

Circuit :
6 muscle ups +5kg / 12 squats +70kg
4 muscle ups +5kg / 8 squats +70kg
2 muscle ups+ 5kg / 4 squats +70kg
30 pull ups 50 dips
5 pull ups +30kg / 5 dips +50kg
6 muscle ups +5kg / 12 squat +70kg
4 muscle ups +5kg / 8 squats +70kg
2 muscle ups +5kg / 4 squats +70kg
30 pompes UNBROKEN

E2MOM 10’
5 squats 90kg
SÉANCE 1

20 pull ups 1 muscle up 20 bar dips


X2 3’ rest

15 pull ups 1 muscle up 15 bar dips


X3 3’ rest

10 pull ups 1 muscle up 10 bar dips


X4 3' rest
SÉANCE 2
3x 10 muscle ups

5 chest pull ups +10kg 60 dips 3 muscle ups +10kg


4 chest pull ups +10kg 55 dips 3 muscle ups +10kg
3 chest pull ups +10kg 50 dips 3 muscle ups +10kg

E2MOM 8’
35 pompes
SÉANCE 3
Circuit :
20 pull ups +20kg / 20 dips +30kg / 20 squats +80kg /
20 pull ups / 40 pompes / 10 muscle ups

E1’30MOM 9’
3 MUscle ups +10kg

12 pull ups +20kg / 10 squats +80kg


5 séries

E2MOM 2’30 (12’30)


5 DIPS 70kg
SÉANCE 4
2x 30 pull ups 4’ rest
6x 20 pull ups 3’rest

4x 15 squats +70kg
SÉANCE 5
4x4 muscle ups +10kg deadstop

EMOM 5’
Min 1 ; 5 muscle ups +2.5kg
Min 2 ; 4 muscle ups +5kg
Min 3 ; 3 muscle ups +10kg
Min 4 ; 2 muscle ups +15kg
Min 5 ; 1 muscle up +20kg

Circuit :
[10 pull ups 10’ iso menton au dessus 10 pull ups +10kg] UNBROKEN
5 muscle ups
[10 pull ups 10’ iso tête collée à la barre 10 pull ups] UNBROKEN
15 dips +40kg
50 pompes UNBROKEN
1 muscle up 10 squats +60kg x5
50 pompes
5 muscle ups +10kg
SÉANCE 6

Circuit :
20 pull ups 1 muscle up 20 dips bar UNBROKEN
40 dips +20kg
30 pull ups +10kg
20 pull ups
10 muscle ups
40 Gobelet squats +24kg
5o pompes

4x 40 bar push ups


SÉANCE 1
1 pull up 1 muscle up 1 dips bar x3 +5KG
3 séries

15 pull ups 3 muscle ups 15 bar dips


5 séries
3’ rest

E2MOM 10’
1. 12 squats +80KG
2. 11 squats +80KG
3. 10 squats +80KG
4. 9 squats +80KG
5. 8 squats +80KG
SÉANCE 2
50 dips + 5 muscle ups +10kg
2 séries
45 dips + 5 muscle ups +5kg
2 séries

E2MOM 10’
40 pompes

2x 13 muscle ups
4x 10 muscle ups

Circuit :
20 pompes +20kg / 6 muscle ups / 20 dips +40kg /
[10 pull ups 3 muscle ups 10 dips bar] UNBROKEN / 10 dips
SÉANCE 3

1x 40 pull ups
5’ rest
1x 35 pull ups
5’ rest
3x 22 pull ups 3’ rest

20 squats +50kg + 5 muscle ups


18 squats +50kg + 5 muscle ups
16 squats +50kg + 5 muscle ups
14 squats +50kg + 5 muscle ups
12 squats +50kg + 5 muscle ups
SÉANCE 4
3 muscle ups +15kg / 5 muscle ups +10kg
1'30 rest
2 muscle ups+15kg / 4 muscle ups +10kg
1' rest
1 muscle up +15kg / 3 muscle ups +10kg

10 pull ups +40kg / 20 squats +80kg


8 pull ups+40kg / 18 squats +80kg
6 pull ups +40kg / 16 squats +80kg

E2’30MOM 15’
10 pull ups +20kg / 8 squats +60kg

E2MOM 10’
8 DIPS 60kg
SÉANCE 5
Muscle up lesté :
2x 1 muscle up +25KG
3 muscle ups +20kg
2 muscle ups +20kg
1 muscle up +20kg

EMOM 5’
Min 1 ; 5 muscle ups +5kg
Min 2 ; 4 muscle ups +7.5kg
Min 3 ; 3 muscle ups +12.5kg
Min 4 ; 2 muscle ups +15kg
Min 5 ; 1 muscle up +20kg

Circuit :
[3 muscle ups 10 bar dips 2 muscle ups 5 bar dips 8 pull ups] unbroken +10kg
[5 muscle ups 30 bar dips 5 pull ups] unbroken
5 muscle ups
60 pompes
10 pull ups 10 sec isométrie front contre barre
10 pull ups 5sec isométrie menton au dessus de la barre
3 muscle ups
SÉANCE 1
1 pull up 1 muscle up 1 bar dips x3
3 séries 2' rest

20 pull ups 5 muscle ups 20 dips bar


3’ rest
15 pull ups 4 muscle ups 15 dips bar
3’ rest
12 pull ups 3 muscle ups 12 dips bar
3’ rest
10 pull ups 2 muscle ups 10 dips bar
3’ rest
8 pull ups 1 muscle up 8 dips bar

5x 20 squats +50kg
SÉANCE 2
3x 35 pull ups
4’ rest
4 x 20 tractions
3’ rest

EMOM 10’
8 GB SQUATs +20KG

20 Pull ups élastique + 20 squats +80kg + 5 muscle ups


18 Pull ups élastique + 18 squats +80g + 5 muscle ups
16 Pull ups élastique + 16 squats +80kg + 5 muscle ups
14 Pull ups élastique + 14 squats +50kg + 5 muscle ups
12 Pull ups élastique + 12 squats +50kg + 5 muscle ups
SÉANCE 3
2 muscle ups +20kg 3 muscle ups +15kg 4 muscle ups +10kg
3 séries 3'-4' rest

Endurance de force :
10 pull ups +40kg 10 dips +60kg
8 pull ups +40kg 10 dips +60kg
18 pull ups +20kg 8 dips +60kg

Circuit :
2 pull ups + 1 muscle up (os)
10 dips
10 GB squats +20kg
4 pu / 2 muscle ups (os)
15 dips
15 GB squats +20kg
6 pull ups / 3 muscle ups (os)
20 dips
20 GB squats +20kg
8 pull ups / 4 muscle ups
25 dips
25 squats +20kg
10 pull ups / 5 muscle ups
30 dips
30 GB squats +20kg
50 pompes
5 muscle ups
SÉANCE 4 1x 16 muscle ups
4' rest
20 pompes + 12 muscle ups
4’ rest
25 pompes + 11 muscle ups
4’ rest
30 pompes + 10 muscle ups
3’ rest
35 pompes + 9 muscle ups
3’ rest
40 pompes + 8 muscle ups

40 dips
2' rest
35 dips +5kg
2' rest
30 dips +10kg
SÉANCE 5 2x 1 muscle up +25kg
2x 1 muscle up +22.5kg

Circuit :
50 dips
[5 pull ups 1 muscle ups 5 dips bar] unb
[10 pull ups 2 muscle ups 10 dips bar] UNB
[15 pull ups 3 muscle ups 15 dips bar] UNB
50 pompes
6 muscle ups 12 dips bar
20 pull ups

Finisher pompes + gobelet squat


E2MOM 12’
40 pompes + 10 GB +24kg
38 pompes / 10 GB +24kg
36 pompes / 10 GB +24kg
34 pompes / 10 GB +24kg
32 pompes / 10 GB +24kg
30 pompes / 10 GB +24kg
SÉANCE 1
CIRCUIT :

5 muscle ups +5kg 5 muscle ups pdc 1 muscle up +10kg


[20 pompes pdc unbroken + 15 squats +50kg] X5
5 dips +50kg 5 dips +40kg 5 dips +30kg 20 dips pdc
[1 muscle up pdc 1 squat 80kg] x10
[1 chest pull up 1 muscle up 30 bar dips 1 muscle up]unbroken

FINISHER :
EMOM 9'
1/2/3 SQUAT
+80kg
SÉANCE 2
13 muscle ups 15’sec rest 5 muscle ups
12 muscle ups 30’sec rest 4 muscle ups
11 muscle ups 45’sec rest 3 muscle ups

3x 40 dips
2x 30 dips +10kg

Circuit :
1 muscle up +15kg 5 muscle ups +5kg
[6 squats 80kg + 10 dips +40kg] UNBROKEN X5
[5 pull ups +25kg + 5 chin up +25kg] x3
40 pompes
10 pull ups +20kg
10 dips +30kg
1 pull up +40kg
5 dips 70kg
40 pompes pdc
SÉANCE 3

2x 20 pull ups +20kg + 5 muscle ups 3' rest


2x 10 pull ups +40kg + 5 muscle ups 3' rest
2x 25 pull ups pdc + 5 muscle ups 3' rest

EMOM 12’
10 pompes +20kg gilet
SÉANCE 4

EMOM 10’
2 mu +10kg

Circuit :
[1 muscle up + 1 bar dip + 1 pull up] x5
20 GB squats +24kg
15 pull ups
20 push ups
20 dips
10 pull ups + 10" iso menton au dessus de la barre +
10 pull ups
5 muscle ups
SÉANCE 5
Circuit :
40 pompes
15 dips
30 squats
[12 pull ups 1 muscle up 15 dips bar] unbroken
50 squats
25 pull ups
5 muscle ups
50 dips

Squat :
4x 2 100kg

50 pompes + 10 squats +80kg + 1mu


45 pompes + 10 squats +80kg + 2mu
40 pompes + 10 squats +80kg + 3mu

Emom 10’
15 pompes
SÉANCE 1
EMOM 10'
3 muscle ups +5kg

Circuit :
10 pull ups 5 muscle ups 10 pull ups
20 dips +30kg 20 pompes pdc
30 squats +60kg
20 dips +15kg 20 pompes
20 squats +60kg
10 pu +40kg
5 muscle ups
[10 pull ups 1 muscle up 20 dips bar] +5kg unbroken

EMOM 12’
6 premières minutes : 8 dips +50kg
6 dernières minutes : 4 dips +70kg
SÉANCE 2
13 muscle ups 30'sec rest + 5 mu
2 séries 5' rest
10 muscle ups 45'sec rest + 5 mu
2 séries 4' rest

Circuits :
20 pompes + 30 pull ups + 1 muscle ups
20 pompes + 25 pull ups + 2 muscle ups
20 pompes + 20 pull ups + 3 muscle ups

FINISHER :
EMOM 1/2/3 SQUATS
+85kg
SÉANCE 3
20 pull ups +20kg + 3 muscle ups
3 séries 4' rest

6 pull ups +40kg + 2 muscle ups


3 séries 4' rest

50 dips
2 séries 3' REst

30 dips +15kg
3 séries 2' rest
SÉANCE 4

10 pompes +20kg 15 pull ups 1 muscle up 10 dips bar


10 pompes +20kg 14 pull ups 1 muscle up 10 dips bar
10 pompes +20kg 13 pull ups 1 muscle up 10 dips bar
10 pompes +20kg 12 pull ups 1 muscle up 10 dips bar
10 pompes +20kg 11 pull ups 1 muscle up 10 dips bar
10 pompes +20kg 10 pull ups 1 muscle up 10 dips bar
SÉANCE 5

Circuit :
15 muscle ups 1 muscle up +15kg 10 muscle ups
60 push ups
10 pull ups +20kg 10 dips +40kg 10 squats +80kg
10 pull ups +10kg 10 dips +20kg 10 squats +60kg
15 pull ups 20 dips 15 squats +40kg
5 pull ups +30kg 5 dips +50kg
5 muscle ups +5kg
SÉANCE 6
EMOM 10’ MUSCLE UPS
5’ 2 muscle ups +20kg
5’ 2 muscle ups +15kg

CIRCUIT :
1 muscle up
5 tractions
8 push ups
5 tractions
12 dips
9 tractions
15 push ups
10 tractions
18 dips
15 pompes
10 tractions
SÉANCE 1
cIRCUIT :
6 muSCLE UPS +5kg 12 squats +70kg
4 muSCLE UPS +5kg 8 squats +70kg
2 muSCLE UPS +5kg 4 squats +70kg
30 puLL UPS 50 dips
5 puLL UPS +30kg 5 dips +50kg
6 muSCLE UPS +5kg 12 squats +70kg
4 muSCLE UPS +5kg 8 squats +70kg
2 muSCLE UPS +5kg 4 squats +70kg
30 PUSH UPS unbroken

Dips :
EMOM 12’
6 premières minutes : 5 dips +60kg
6 dernières minutes : 9 dips +40kg
SÉANCE 2
15 puLL UPS 5 muSCLE UPS
25 GOBELET SQUATS +24kg
35 dips
1 puLL UP 1 muSCLE UP x5
40 pompes
20 GOBELET SQUATS +24kg
20 puLL UPS
3 muSCLE UPS
30 dips

E2MOM 10’
8 muSCLE UPS

FINISHER :
EMOM 1/2/3 SQUATS
+100kg
SÉANCE 3

15 pull ups +30kg + 1 muscle up


3 séries 4' rest

18 pull ups +20kg + 2 muscle ups


2 séries 5' rest

4x 40 dips 3' rest


3x 35 dips +15kg 3' rest
SÉANCE 4
E2MOM 12’
1 pull up 1 muscle up X3

ROUTINE :
30 push ups 30 pull ups
25 push ups 30 pull ups
20 push ups 30 pull ups

EMOM 10'
25 push ups
SÉANCE 5
EMOM 10’
2 MUscle ups +15kg

Routine :
20 pompes 10KG + 10 squats +60kg
5 séries 2' Rest

Finisher :
15' isométrie menton au dessus de la barre
10' front contre barre
5' deadhang
4 séries 2' rest
SÉANCE 1 Routine :
60 pompes 20 pull ups 1 muscle up 10 dips bar
50 pompes 20 pull ups 1 muscle up 15 dips bar
40 pompes 15 pull ups 1 muscle up 20 dips bar
30 pompes 12 pull ups 1 muscle up 25 dips bar
20 pompes 10 pull ups 1 muscle up 30 dips bar
10 pompes 5 pull ups 1 muscle up 35 dips bar

20 squats +90kg
15 squats +90kg
10 squats +90kg

Isométrie :
5 tractions 5 sec iso menton au dessus de la barre + 5
tractions 5 sec iso front contre barre + 5 tractions
2 séries 3' rest
SÉANCE 2 EMOM 6’
1/2/3/4/5/6 muscle ups
EMOM 6’
5 tractions + 2 muscle ups +5kg

Dips :
2x 10 dips +60kg
2x 20 dips +40kg

EMOM 6’
20 pompes

EMOM 9’
2/3/4 squats +50kg
SÉANCE 3

2x 10 pull ups +40kg + 3 muscle ups BW

2x 20 pullups +20kg + 3 muscle ups BW

Pyramide dips :
15 / 30 / 45 / 55 / 45 / 30 / 15
SÉANCE 4
E2MOM 12’
1 pull 1 muscle up X5

Circuit :
[10 pull ups 10’ iso 10 pull ups +10kg] UNBROKEN
5 muscle ups
[10 pull ups 10’ iso 10 pull ups] UNBROKEN
15 dips +40kg
50 pompes unbroken
1 muscle up 10 squats +60kg x5
50 pompes
5 muscle ups +10kg
SÉANCE 5

10 muscle ups + 20’ deadhang + 3 muscle ups


10 muscle ups + 20’ deadhang + 2 muscle ups
10 muscle ups + 20’ deadhang + 1 muscle ups

FINISHER :
EMOM 1/2/3 SQUAT
+100kg
SÉANCE 1
EMOM 6’
1 pull up 1 muscle up x3

Set sur barre :


1 muscle up 5 dips bar 1 muscle up 5 dips bar 15 pull ups
1 muscle up 6 dips bar 1 muscle up 6 dips bar 14 pull ups
1 muscle up 7 dips bar 1 muscle up 7 dips bar 13 pull ups
1 muscle up 8 dips bar 1 muscle up 8 dips bar 12 pull ups
1 muscle up 9 dips bar 1 muscle up 9 dips bar 11 pull ups

Dégressif dips :
6 dips +60kg 6 dips +40kg 6 dips +20kg 6 dips pdc
X3

Squats :
2x 20 squats +60kg
SÉANCE 2

Dégressif muscle up :
1 muscle up +15kg / 2 muscle ups +10kg / 3 muscle ups BW
3 séries 3' rest

Dégressif traction :
5 tractions +40kg / 5 tractions +20kg / 5 tractions BW
3 séries 3' rest
SÉANCE 3

E2MOM 12’
20 Pompes + 3 muscle ups

E2MOM 12’
15 Dips + 12 Tractions

eMOM 9'
1/2/3
70KG SQUATS

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