Move Cool Down

In Phase 3 we turn the strength work up a notch: We introduce 3 new progressions: Handstand pushups, Pullups and L-sit. Another change is the addition of pairs. This allows us to keep the rest times a bit shorter. Here's how it works. Each pair consists of two different exercises. You do one set of the first exercise, rest the given amount of time, do one set of the second exercise, rest the given amount of time. Repeat for the amount of sets needed.Note that the rep range for pushups and rows changes from 5-8 to 8-12 in this phase. It's okay if that means you're going back a progression or two in these exercises, especially with the increased workload of pullups and handstand pushups. Simply follow this phase for 3 months, there is no clear progression to reach this time.

Verwandte Workouts

Strengthening Upwards

7 Min 20 Sek, Anfänger

Getting Strong Week 3

29 Min 23 Sek, Mäßig

Running

15 Min 53 Sek, Mäßig

Get Crazy

26 Min 30 Sek, Intensiv

Back Workout

9 minutes, Anfänger

Monday / Wednesday

59 minutes, Anfänger