Ruslan Saibov Intermediate [PDF]

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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 BarCulture. 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.