Exercise Variation

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 switch to an easier or harder variation.

Commando Pullups

Assisted Commando Pullups

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Prerequisites 4

Chinups

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
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Manage

Assisted Chinups

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

Requires proficiency of 50%
Manage
4 sets of 15-30s holds
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Pullups

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
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Manage

Assisted Pullups

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

Requires proficiency of 50%
Manage

Bodyweight Rows

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

Horizontal Rows

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