Variation

Functional

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Track how many sets and reps you complete.
Sets
Reps/Secs
Exercise
Ignore this exercise and all of its variations for all sections.
Progress or regress exercises to switch between easier and harder variations.
Progress or regress an exercise's progression level to swap to an easier or harder variation.

Rows

Postrequisites 4

Chinups

Requires proficiency of 50%

Jackknife Chinups🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Assisted Chinups🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Chinup Negatives🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Chinups🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Commando Pullups

Requires proficiency of 50%

Assisted Commando Pullups🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Commando Pullups🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Planks + Rows

Requires proficiency of 50%

Renegade Row🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Pullups

Requires proficiency of 50%

Jackknife Pullups🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Assisted Pullups🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Pullup Negatives🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Pullups🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.