Week one (basics)

Monday:

1st routine: You start with additional weight 20 kg. You do 1 pull up, 2,3,4…
9,10 (10-15 seconds rest in between of the sets). Then, right after you
finished 10 pull ups- take off the weight. Start from 20 pull ups, go down by
2, so that:20-18-16…6-4-2. Every time you break a set it’s a 20 push ups
penalty. So if you broke your sets 4 times during the routine you need to do
80 push ups afterwards.

2nd routine: Straight bar-dips

1 muscle up – 5 bar-dips, 1 muscle up – 10 bar-dips, 1 muscle up – 15 bar-

dips… all the way to 50 bar-dips. Try to complete it with the least amount
of breaks.

3rd routine: 60 dips – 30 pull ups – 40 dips – 20 pulls no rest in between.

Break = 20 squats. Complete 3 rounds with 5 minutes in between.

4th routine: 10 lunges(both legs) – 10 push ups(that’s a one set). Complete 10

sets of these in 5 minutes.

Tuesday: Rest

Wednesday: 1st : Dips routine: 2 dips/10 seconds hold on the bottom of the
movement(the deepest stage of the dip), 4 dips/10 seconds
hold,6/10,8/10,10/10. Then 8 dips/5 seconds hold,6/5,4/5,2/5. Every time you
break a set there is 5 pull ups penalty. Everything need to be done WITH
10KG weight.

2nd: push ups routine: This is a push ups ladder, but you need to multiply
each number to sets. For example if you do 1 rep – its 1 set of 1 rep, 2 sets of
2 reps, 3 sets of 3 reps, 4 sets of 4 reps …. Until you cant do it anymore.

3rd: 20 squats from the straight legs to a half way of the squat and then 20
squats from the halg way to the bottom. Complete 5 sets of it with 2 minutes
break.

Thursday: 1st routine:

5 pull ups from the dead hang to the half way(top of the head to the bar) 
5 pull ups from the half way to chin over the bar
5 full range of motion pull ups
This ^ is one circle. You need to do 5 of them. You can do both unbroken or
broken circles( no penalties)

2nd routine:

 30seconds dead hang hold to 5 pulls

 30seconds dead hang hold to 6 pulls
 30seconds dead hang hold to 7 pulls
 30seconds dead hang hold to 8 pulls
 30seconds dead hang hold to 9 pulls
 30seconds dead hang hold to 10 pulls

3rd routine: 20 push ups -40 -60-80-80-60-40-20 with 2 minutes break in

between(3 minutes before 100)

4th routine: 10 burpees – 10 pull ups – 10 push ups. Complete 5 sets of it.
Rest 2 minutes in between

Friday: Rest
Saturday: 1st routine 25 straight bar dips-25 regular dips-25push ups. Complete
5 circles of these. 
nd
2 routine:
1 pull up/20 dips
2 pull ups/18 dips
3 pull ups/16 dips
4 pull ups/14 dips
5 pull ups/12 dips
6 pull ups/10 dips
7 pull ups/8 dips
8 pull ups/6 dips
9 pull ups/4 dips
10 pull ups/2 dips

3rd routine: Pull ups

10, 9, 8, 7, 6, 5, 5, 5, 5 (1 minute rest in between of sets)
-3 minutes rest-
Push ups
20, 19, 18, 17, 16, 15, 15, 15, 15 (rest 1 minute in between of sets)
4th routine: 5 minutes plank hold – 50 push ups no breaks.
4 minutes – 40
3-30
2-20
1-10
1 minute rest in between the rounds.
5th routine:
1 minute hold chin over the bar, 1 minute hold top of the head touching the bar.
5 sets of it, When you let go the bar – its a break, and every break – 20 squats.
Rest 2 minutes in between.

Sunday: Rest