| Focus | Routine type |
| Pull over | AMRAP endurance |
Bloc 1: Skills focus Pull over
| Exercise | Alternative |
|---|---|
| 1) Hold chin + leg raises | (B) Leg raises, Knee raises |
| 2) Pull over in low bar | |
| 3) Pull over in high bar | (B) Explosive pull-ups (A) Muscle up |
| 4) Pseudo V-sit wall | (B) Pike lifts, V-sit hold |
| 5) Pull over on parallels | (A) Front pull up in parallel |
2 rounds. 2min work + 30″ transition. Rest between rounds = 1’30”. Total = 27min approx.
Bloc 2: Full body workout: AMRAP: endurance
AMRAP on 30min. Objective: finish 2-3 rounds of the circuit
AMRAP = As Many Reps As Possible
| Begineer | Intermediate |
|---|---|
| 1) 3 Assisted pull ups or 10 Australian pull ups | 1) 5 Pull ups + 5 leg raises |
| 2) 8 Assisted dips | 2) 10 Dips |
| 3) 12 Knee push ups | 3) 15 Push ups |
| 4) 20 Squats | 4) 20 Squats |
| 5) 15 Crunches | 5) 20 Crunches |
coach @evammss