7-8 sets
5 Supinated Strict Pullup (use weight)
7-8 Sets
12 Strict Bar Dip with weight
4 working sets
8-10 BB Rolling Skull crusher
rest 15 sec
Max (1 unbroken set) Barbell Drag Curl
4 sets
every 2:30
40 sec tall Plank
30 sec Bent Hollow Hold
Max Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants) (Provide sled pull with rope for less advance level)
We have joined forces with Europe's largest fitness race HYROX, becoming the Official training centre for HYROX in Qatar.The SQD5 training system is the perfect program to get you race ready. In addition to our existing progressive, science-based...
With a little practice and some helpful tips, anyone can get better at pull ups. In this guide, we'll go over some beginner-friendly steps to help you increase pull ups in your training. Pull ups are an excellent exercise that work multiple...
Before engaging in any kind of physical activity, it is important to warm up. This is especially true for leg day. Warming up before leg day helps to reduce the risk of injury, improve circulation and flexibility, and help to prepare your body for...