Today is the last day of this phase, and we will soon move on to the next. We have been training hard and we are now entering a different type of intensity phase, with a focus on reps overweights. The goal is to build our new strength into something sustainable. So enjoy the last day and prep for the next.

Sustained Strength Phase 1 – Microcycle 4 – C2

Barbell Row 5 x 5

Weighted Pullups FSAP for 15 reps

Barbell Curl 3 x 10

Optional: Training for Pullup World Record

Levers from rings – 10 x negatives

  • Start with your feet above your head and slowly lower down until failure, that’s one rep

Planches from rings 10 x holds

  • Start in a curled position with arms straight and legs off the ground, slowly extend your legs into the planche position until you fail, that’s one rep

5 explosive pull-ups


If you have any questions feel free to reach out or check out the FAQ.