RoP Heavy Day

CnP
24kg
3x(1,2,3,4,5)
2x(1,2,3,4)

SW
24kg
9 min
178 reps

Pull-Ups
25 singles

RoP Medium Day

CnP
24kg
5x(1,2,3,4)

HP
24kg
6 min
70 reps

Pull-Ups
1x(1,2,3,1)
1x(1,1,1,1)
2x(1,1,1)
1x(1,1)
-alternate with-
1 hanging knee raise per ladder

RoP Light Day

CnP
24kg
5x(1,2,3)

SN
24kg
6 min
16 reps + HP

Chin-Ups
5x(1,2,3)
-alternate with-
Hanging Knee Raise

RoP Medium Day

CnP
24kg
5x(1,2,3,4)

SW
24kg
10 min
184 reps

Pull-Ups
5x(1,2,3)
-alternate with-
1 hanging knee raise

RoP Light Day

CnP
24kg
5x(1,2,3)

SN
24kg
7 min
52 reps

Chin Ups
5x(1,2,3)
-alternate with-
1 hanging knee raise

RoP Heavy Day

CnP
24kg
4x(1,2,3,4,5)
1x(1,2,3,4)

SW
24kg
9 min
200 reps

Alternate Grip Pull-Ups
1x(1/1,2/2,3/3)
1x(1/1,2/2)
2x(1/1,1/1)
1x(1/1)
-alternate with-
Parallel Bar Push-Ups
5 reps per ladder

+other pulls

RoP Medium Day

CnP
24kg
5x(1,2,3,4)

SW
24kg
7 min
140 reps

Pull-Ups
1x(1,2,3)
4x(1,2)
-alternate with-
Parallel Bar Push-Ups
5-10 reps per Pull-Up ladder