Exercises
Round 3
1
Wide Grip Pull-Up
8 Start from a full dead hang — arms completely straight
View skill →2
Face Pull (Rings)
15 Pull rings toward ears/temples, not the mouth
View skill →3
Australian Pull-Up
20 Body in a straight plank — do not let hips sag
View skill →4
5
Round 4
6
Commando Pull-Up
6 each Hands staggered — one in front, one behind on the bar
View skill →7
Archer Ring Row Pull
14 Start from a full dead hang — arms completely straight
View skill →8
Chin-Up
8-10 Underhand grip, hands roughly shoulder-width
View skill →9
10
Face Pull (Rings)
10 Pull rings toward ears/temples, not the mouth
View skill → Round 5
11
Pull-Up
6 Start from a full dead hang — arms completely straight
View skill →12
One-Arm Pull
5 each Assist with the opposite arm via wrist hold or towel initially
View skill →13
Face Pull (Rings)
10 Pull rings toward ears/temples, not the mouth
View skill →14
15
Pull-Up
10 top, 10 mid, 10 hang Static holds Start from a full dead hang — arms completely straight
View skill →