BASELINE WORKOUT
( 500M Row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups)
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BODYWEIGHT EXERCISES
| Push-ups | | | | |
| Sit-ups in 2 min | | | | |
| Pull-ups | | | | |
| Strict pull-ups | | | | |
| Squats in 2 min | | | | |
| Pistols e/l | | | | |
| Burpees in 1 min | | | | |
| Box jump non stop 54sm | | | | |
| Box jump - height | | | | |
| KTE | | | | |
| T2B | | | | |
| Full Hollow Hold (time) | | | | |
| Hollow Rock (time) | | | | |
| Rope climb (non stop) | | | | |
GYMNASTIC MOVEMENTS
| Freestanding HS | | | | |
| 1-Arm FHS | | | | |
| HSPU | | | | |
| HSPU (rings or FHS) | | | | |
| HSWalk | | | | |
| “L-Sit” | | | | |
| Ring Dips | | | | |
| Strict Muscle-ups | | | | |
| Front Lever | | | | |
| Rear Lever | | | | |
| Planche | | | | |
