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Workout overview

Exercise Sets Rest
1. Advanced tuck hold attempts 3 2 min
2. Tuck lever extensions 4 2 min
3. Front lever raises 4 2 min
4. Tuck lever holds 4 2 min
5. L-sit chin-ups 3 2 min
Equipment needed: pull-up bar

Warm-up

Exercise Reps
1A. Wrist circles 10 reps ea direction
1B. Elbow circles 10 reps ea direction
1C. Shoulder circles 10 reps ea direction
1D. Scap rows 10 reps
1E. Scap pull-ups 10 reps
1F. Rows 10 reps

1. Advanced tuck hold attempts
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Max Max Max Max Max Max
Week 1 Max
Week 2 Max
Week 3 Max
Week 4 Max
Week 5 Max
Week 6 Max

2. Tuck lever extensions
4 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
4 reps 5 reps 6 reps 6 reps 6 reps 6 reps
Week 1 4 reps
Week 2 5 reps
Week 3 6 reps
Week 4 6 reps
Week 5 6 reps
Week 6 6 reps

3. Front lever raises
4 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
3 reps 4 reps 5 reps 5 reps 6 reps 6 reps
Week 1 3 reps
Week 2 4 reps
Week 3 5 reps
Week 4 5 reps
Week 5 6 reps
Week 6 6 reps

4. Tuck lever hold
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Max Max Max Max Max Max
Week 1 Max
Week 2 Max
Week 3 Max
Week 4 Max
Week 5 Max
Week 6 Max

5. L-sit chin-ups
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
AMRAP AMRAP AMRAP AMRAP AMRAP AMRAP
Week 1 AMRAP
Week 2 AMRAP
Week 3 AMRAP
Week 4 AMRAP
Week 5 AMRAP
Week 6 AMRAP
A. Shoulder flexion
B. Straddle and side-bend

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Shoulder flexion 30 secs
B. Straddle and side-bend 30 secs ea
A. Shoulder flexion
B. Straddle and side-bend

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