Exercises
Round 1
1
L-Sit Pull-Up
6 5 sec hold at top Hold L-sit throughout — legs must stay parallel to floor
View skill →2
3
Front Lever Pull
8 + 5 partials Start in dead hang — pull to front lever position
View skill →4
5
Hammer Curl
10 heavy, 8 mid, AMRAP low dropset Start from a full dead hang — arms completely straight
View skill → Round 2
6
Ring Row
8 3 sec hold at top, 10 sec final rep Set rings at waist height — adjust to control difficulty
View skill →7
Australian Pull-Up
12 strict + 5 normal rows Body in a straight plank — do not let hips sag
View skill →8
9
10
Ring Lat Pulldown
to fail >20 + 10 top half Start from a full dead hang — arms completely straight
View skill → Finisher
11
Pull-Up
8 Start from a full dead hang — arms completely straight
View skill →12
Chin-Up
8 Underhand grip, hands roughly shoulder-width
View skill →13
Australian Chin-Up
20 Start from a full dead hang — arms completely straight
View skill →14
Ring Row
12 5 sec pause at top Set rings at waist height — adjust to control difficulty
View skill →15