Push: (Strict) HSPU / RING DIP / PUSH UP

• 8 x 15 s on / 50 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

• 4 x 8–12 z-press, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• Find 5rm pull up, then
  4, 3, 2, 1 reps with the same weight, 3min rest between sets

• 4 x 8–12 one-arm dumbbell bent-over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Push: (Strict) HSPU / RING DIP / PUSH UP

• 4 x 4 negative tempo reps. 2min rest between sets. (fast up, 2 s down).

Advanced: Do deficit (HSPU) or weighted (dip).
Scaled: Kick up to a wall for every rep and only to the negative phase of the movement.

• 4 x 8–12 strict press with a barbell, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• 4 x 4 negative tempo strict pull-ups. 2min rest between sets. (fast up, 2 s down)

Advanced: Go weighted
Scaled: Use a band

• 4 x 8–12 ring row with a pause on top, 60 s rest between sets. Adjust your ring height so you can hold at least 8 reps in all sets.

Push: (Strict) HSPU / RING DIP / PUSH UP

• 6 x 20 s on / 60 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

• 4 x 8–12 z-press, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard. Increase weight if last week was too easy.

Pull: (Weighted) strict pull up / banded pull-up

• Strict pull up
  5, 4, 3, 2, 2 reps with the same weight as last week, 3min rest between sets

• 4 x 8–12 banded lateral pull down with a stick. Choose a band that you can hold for all sets, but the last reps should be quite hard.

Push: (Strict) HSPU / RING DIP / PUSH UP

• 4 x 4 negative tempo reps. Increase deficit or weight from last week if possible.

Scaled: Kick up to a wall and only do the negative phase of the movement.

• 4 x 8–12 strict press with a barbell, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• 4 x 4 negative tempo strict pull-ups. Increase weight from last week if possible. 2min rest between sets. (fast up, 2 s down)

Scaled: Use a band

• 4 x 8–12 barbell bent-over row with a 1 s pause on top. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Push: (Strict) HSPU / RING DIP / PUSH UP

• 5 x 25 s on / 70 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP
• 4 x 8–12 z-press, 60 s rest between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard. Increase weight if last week was too easy.

Pull: (Weighted) strict pull up / banded pull up

• Strict pull up
  5, 4, 3, 3, 3 reps with the same weight as last week, 3min rest between sets

• 4 x 8–12 one-arm dumbbell bent-over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Push: (Strict) HSPU / RING DIP / PUSH UP

• 4 x 4 negative tempo reps. Increase deficit or weight from last week if possible.

Scaled: Kick up to the wall and only do the negative phase of the movement.

• 4 x 8–12 strict press with barbell, rest 60 s between sets. Choose weight that you can hold all sets, but last reps should be quite hard. If its too hard, kick up to a wall for a every negative rep. No need to do hspu part or ring dip.

Pull: (Weighted) strict pull up / banded pull up

• 4 x 4 negative tempo reps. Increase weight from last week if possible. 2min rest between sets. (fast up, 2 s down)

• 4 x 8–12 one arm dumbbell bent over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

This week we are going to let the body recover from the pull/push program. It is recommended to do some mobility movements such as:

• Hanging on the bar
• Easy stretching
• Upper body mobility

Push: (Strict) HSPU / RING DIP / PUSH UP

• 7 x 20 s on / 60 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

• 4 x 8–12 strict press with a barbell, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• Strict pull up
  5, 4, 4, 3, 3 reps with the same weight as in the 5rm on the first week, 3min rest between sets

• 4 x 8–12 wide grip strict pull-up with a band, rest 60 s between sets. Use a strong enough band so you can do at least 8 reps. You can add more bands later on the sets if it gets too hard.

Emom 12

Odd: 4–10 strict pull-up,
Even: 4–10 HSPU / RING DIP / PUSH UP,

Use easier scaling than in the 5rm progression.

For push movement: Use deficit if it is too easy. For example, plates or parallettes for the HSPU or push-up.
For pull movement: use a thicker band or go without extra weight.

3 rounds, supersets

• 8–12 dumbbell bench press
• 8–12 ring row

90 s rest between sets

Choose a weight that you can hold for all sets, but the last reps should be quite hard. Adjust your ring height so you can hold at least 8 reps in all sets.

Push: (Strict) HSPU / RING DIP / PUSH UP

• 6 x 25 s on / 70 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP
• 4 x 8–12 strict press with a barbell, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• Strict pull up
  5, 4, 4, 4, 3 reps with the same weight as in the 5rm on the first week, 3min rest between sets

• 4 x 8–12 one-arm dumbbell bent-over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.