Exercise

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Commando Pullups

Assisted Commando Pullups

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Prerequisites 4

Chinups

Requires proficiency of 50%

Jackknife Chinups🌐

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

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

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

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

Requires proficiency of 50%

Passive Hang🌐

4 sets of 15-30s holds
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Pullups

Requires proficiency of 50%

Jackknife Pullups🌐

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

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

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

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

Requires proficiency of 50%

Bodyweight Rows🌐

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

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