71 kg (intermediate)
100 kg (beast)
Shared / together
01
Push Strength
Chest · Shoulders · Triceps
▴
Exercise
71 kg
100 kg
Warm-up
Band dislocates, wrist circles, 10 pike push-ups
Same
Same
Push-ups (paused)
2-sec hold at bottom, full ROM
4×8 → 4×12
4×20 or weighted
Pike push-up / HSPU
Kick into wall, hold for reps
3×5 pike PU
3×8 wall HSPU
Dips (bars or rings)
Lean forward for chest focus
3×6 bars
3×10 rings
Wall handstand hold
Both work this together
3×20–30s
3×30–60s
💡 Train together here: 71 kg rests while 100 kg goes, and vice versa. This naturally scales rest to effort.
02
Pull Strength
Back · Biceps · Rear Delts
▾
Exercise
71 kg
100 kg
Dead hang + scapular pulls
Foundation for everyone
3×10 + 30s
Same
Pull-ups (full ROM)
Dead stop at bottom, chin over bar
4×3–5
4×8–12
Negative pull-ups
5-sec lowering
3×5
Skip / weighted
Australian rows
Feet elevated for 100 kg
3×12 flat
3×10 elevated
Towel face pull (band/rings)
Rear delt + external rotation
3×15
3×15
💡 71 kg: focus on a perfect slow rep over speed. 100 kg: add pauses mid-rep or L-sit pull-ups for extra stimulus.
03
Core + Skill Day
Abs · Balance · Handstand
▾
Exercise
71 kg
100 kg
Hollow body hold
Ribcage down, lower back flat
3×20 sec
3×40 sec
L-sit (floor / bars)
Tuck → tucked L → full L
3×10s tuck
3×15s full L
Handstand kick-up + hold
Wall assisted
5 min wall
5 min free
Dragon flag negatives
4-sec lowering
3×3
3×6
Jefferson curls
Mobility + hamstrings, light
3×8 BW
3×8 light
💡 Great day to train together — both are skill-building. Use this day to coach each other.
04
Legs + Hinge
Glutes · Hamstrings · Explosives
▾
Exercise
71 kg
100 kg
Pistol squat progression
Box pistol → assisted → full
3×5 box
3×8 full
Nordic hamstring curl
Eccentric-focused
3×4 negative
3×6 full
Bulgarian split squat
Rear foot elevated
3×8/side
3×10/side +wt
Box jumps / broad jumps
Explosive power
3×5
3×5 max
💡 100 kg: weighted vest or dumbbell on split squats turns this into a genuine strength session. 71 kg: stay bodyweight and nail form.
05
Full Body Power
Compound Combos · Circuits
▾
Exercise
71 kg
100 kg
Muscle-up practice
Kipping for 71 kg, strict for 100 kg
5×2 kipping
4×5 strict
Burpee pull-up combo
Max quality reps
3×5
3×8
Push-up → planche lean
Hold 3-sec lean at top
3×6 +lean
3×10 +lean
AMRAP finisher (10 min)
5 pull + 10 push + 15 squat
70% effort
85% effort
💡 Best day to train as a true team — the AMRAP can be done side by side. Score each other.