ADVANCED

Upper body

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  • 1 PU-1MU X5-10 SBD-5PU +5sec hold (above – mid- down) (unbroken) + 20dimond.push-us (X2)
  • 3MU,-2 PU-2MU-3 PU-1MU-10 SBD-4PU+ (unbroken) + 20 Burpees ( X2 )
  • pull ups ( 1,2,3,4,5,,7,8,9,10,9,8,7,6,5,4,3,2,1)

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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  • 20 pull-ups X10 (2min rest)
  • 10 rings chin-ups  X10 (1min rest)
  • 100 pull-ups (as fast as possible)
  • 100 body rows (as fast as possible)

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  • 5pullups-5 mu x2+10sbdips+10 pull ups (unbroken) + 30 push ups
  • 3mu+2pullups+2mu-3pullups+1mu-10 sbdips+4pull ups (unbroken) + 30 dips
  • 1 pull ups + 1 mu + 1 sbdips x10 (unbroken) + 30 push ups
  • 2 pull ups + 2 mu + 2 sbd x5 (unbroken)+ 30 dips
  • 100 pull ups  (as fast as possible)
  • 100 dips  (as fast as possible)
  • 100 pushups (as fast as possible)

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  • 1mu-(10,8,6,4,2)sbdips+5mu-10sbdips (unbroken) X5
  • 10 Handstand kick +20 SEC hold X5
  • 10 push ups-10 Buroees X 5 
  • 10dips-5 chine ups x10

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  • 20 pull ups (2 min rest) (X5)
  • 100 push ups (unbroken) (5 min rest) (x3)
  • (2,4,6,8,10,10,8,6,4,2) pull ups (5 sec rest)
  • (10,20,0,40,50) push ups 30 sec rest
  • 3 pull ups – 6 push ups (x10)

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  • (30,28,26,24,22,20,18,16,14,12,10) pull ups (90-120sec rest )
  • (100,90,80,70,60,50,40,30,20,10) push ups (2 min rest)
  • 15 pull ups x10 ( 1 min rest)
  • 20 push ups x10 (30 sec rest)
  • 5 muscle up x20 (1min rest)

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  • 60dips-80push-5mu+10sbd X2
  • 50dips-70push-5mu+10sbd X3
  • 40dips-60push-5mu+10sbd X4
  • 30dips-50push-5mu+10sbd X5
  • 20dips-40push-5mu+10sbd X6

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1st: – 40 pull-ups – 1 MU – 40 sbdips

  • 35 pull ups – 1 MU – 35 bar-dips
  • 30 – 1 – 30
  • 25 – 1 – 25
  • 20 – 1 – 20
  • 15-1-15
  • 10-1-10
  • 5-1-5

Rest as long as you need in between.

2nd: 

  • 15 sec hold chin over the bar – 15 sec hold half way – 15 sec L-sit hold straight arms X10 (with 1-2 minutes rest)

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  • 10min emom 12 pulls 
  • 20min emom 10 pulls
  • (20,15,10,5)pulls X10 (1min rest betwen sets)

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  • 10 MU-100dips-60pull ups-120 push ups-10 mu (less then 20 minute)
  • 5-50-30-60-5 and without any rest 3-20-15-40-3 +5kg

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  • 100 pull ups (as fast as possible)
  • 200 push ups (as fast as possible)

(REST 10-15 minutes) 

  • 80 pull ups (as fast as possible)
  • 160 push ups (as fast as possible)

(REST 10-15 minutes) 

  • 60 pull ups (as fast as possible)
  • 120 push ups (as fast as possible)

(REST 10-15 minutes) 

  • 40 pull ups (as fast as possible)
  • 80 push ups (as fast as possible)

(NO REST) 

  • 20 pull ups as (as fast as possible)
  • 40 push ups (as fast as possible)

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  • 1 MU + 20 BAR DIPS x5 without leaving the bar. Every

break is 20 pull-ups penalty (after the set)

  • 30 pull ups + 5 MU + 50 bar-dips
  • 10 pull ups + 2 MU + 10 bar dips x2 without leaving the bar
  • Max muscle ups in 2 minutes – rest 1 min – max pull ups in 2minutes – rest 1 min – max push ups in 2 min

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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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  • 30 pull ups + 60 push ups

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

  • Belt push ups routine:

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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  • 10 sets of 30 pull ups (rest as long as you need)
  • 10 sets of 80 push ups (rest as long as you need)

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  • 5 muscle ups – 5 bar-dips – 5 pull ups

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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  • (15kg) 50×2-40X2- 30X2 dips 
  • (12kg) 50×2-40X2- 30X2 pull ups 
  • (10kg) 50×2-40X2- 30X2 push ups 

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  • 10min emom 12pulls 
  • 10min emom 10pulls
  • 10min emom 20dips 
  • 10min emom 2MU-15sbd
  • 10min emom 20 pushs ( floor)
  • 10min emom 25 pushs (low bar)
  • 1MU-20sbd X10

Lower body

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  • 20 squat x5
  • 20 jump squat x5
  • 20 pistol squat x5
  • 30 switching lunges + Sprint x5

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  • pistol squat 50×5 (25each)
  • jump squat 25×10
  • split jump 50×5 ( 25each)
  • switching lunges 50×2
  • ha mestring bridge 20×3
  • sprint x10

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  • 30squat +30j.squat X5 (1 munit rest)
  • 30pistol squat +30sec wall site X5  (1 munit rest)
  • 5mim emom 20 side jump

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  • 100 squat – 100 jump squat
  • 10 squat (50 kg ) – 20 pistol squat X2
  • 15 squat (40 kg) – 20 pistol squat  X2
  • 20 squat (30 kg) – 20 pistol squat X2
  • max  leg extension (45,40,35,30 )
  • 30 kg ( 20) split squat X2
  • 30 kg ( 20) Bulgarian squat X2
  • max calve raises in (60sec )+ ( wall sit 60sec) X5
  • 5 min  jumping jacks

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  • 10min emom 10front squat (20kg)
  • 05min emom 20jump squat (bw)
  • 10min emom 10 back squat (20kg)
  • 05min emom 20jump squat (bw)
  • 10min emom 20jumping lunges (bw)
  • 100 pistol squat ( as fast as possible )
  • 30 akve raises + sprint X5

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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.

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