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push ups (2,4,6,8,10,12,14,16,18,20,18,16,14,12,10,8,6,4,2)
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1st: – 40 pull-ups – 1 MU – 40 sbdips
Rest as long as you need in between.
2nd:
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(REST 10-15 minutes)
(REST 10-15 minutes)
(REST 10-15 minutes)
(NO REST)
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break is 20 pull-ups penalty (after the set)
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1 pull up – 1 MU – 1 bar dip
2 – 2 – 2
All the way to 10 – 10 – 10
And down do. 1 – 1 – 1
Rest as long as you need to complete the set
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25 pull ups + 50 push ups
20 pull ups + 40 push ups
15 pull ups + 30 push ups
10 pull ups + 20 push ups
5 pull ups + 10 push ups
And go up all the way to 30pullup-60push ups
Rest as long as you need, you can’t break the number
Low bar – high bar – low bar – high bar
1-1-1-1
2-2-2-2
3-3-3-3
4-4-4-4
5-5-5-5
6-6-6-6
7-7-7-7
8-8-8-8
9-9-9-9
10-10-10-10
10-10-10-10
9-9-9-9
8-8-8-8
7-7-7-7
6-6-6-6
5-5-5-5
4-4-4-4
3-3-3-3
2-2-2-2
1-1-1-1
Low bar – high bar
50-50
40-40
30-30
20-20
10-10
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4 – 4 – 4
3 – 3 – 3
2 – 2 – 2
1 – 1 – 1
+12KG
Then with 10kg, 8kg, 6kg, 4kg, 2kg.
Rest 10 minutes in between
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NOTE: EMOM means every minute on the minute
you can adjust these workouts however you want according to your goal, good luck.