After being very busy working on my website I decided to do an extended full body workout.

I started with a warm-up using dynamic stretching and bodyweight exercises.

The workout:

  1. Dips – 2 (sets) x 15 r (reps)
  2. Weighted dips – 2 x 10 r (20kg)
  3. Pull ups – 2 x 12 r
  4. Muscle ups(MU) – reps: 3, 4, 8, 12, 4, 12.
  5. Strict MU – reps: 3, 3, 4, 3.
  6. Back squats – load in kg(reps): 60(12), 80(10), 100(3 sets x 8).
  7. Weighted chin ups – 4 x 6 r (20kg)
  8. Pull ups – 3 x 10 reps.
  9. Front lever raises – 3 x 5 r.
  10. Leg raises – 3 x 10 r.
  11. TRX Ab wipers – 3 x 8 r.
  12. Power snatches – 5 x 10 r (40kg).
  13. Jumping back squats – 2 x 15 r (40kg).
  14. Shoulder press – 4 x 10 r (35kg).
  15. Hang power cleans – 2 x 12 r (45kg).
  16. Thrusters – 4 x 10 r(35kg).
  17. Handstand – 4 x 10 sec.
  18. Handstand walking – 5 x ~8m.
  19. Backflip – 5 reps.

Now I feel a bit sore after this workout and today I will do an active rest with walking(it’s sunny today) and stretching.

Let me know if you have any questions.

Train safe and become the best version of yourself!

Tudor

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