PROGRAM PERSEVERANCE & EXPECTANCY
INSTAGRAM: street_king
PERFORMANCE
BENEFITS
ROYALTY
GOALS
INDICATORS
BARBARIANS REQUIREMENT: • 5 MU • 50 DIP • 30 PULL-Up • 60 PUSH-UP • 5 MU
VERIFICATIONS
RISK/ASSUMPTIONS
MAXIMUM: • 25 MU • 60 DIP • 40 PULL-UP • 100 PUSH-UP
TIME: 5MIN.
5MD: • •
OUTCOME
ENDURANCE
MAXIMUM: • 50 PULL-UP • 100 PUSH-UP
INGIURY; STRESS; NO TIME/ CONCETRATE; HUMBLENESS; NUTRITION; MOTIVATION; ALL SETS UMBROKEN.
MAXIMUM: 1.1 25x4 MU 1.2 25x20 PULL-UP 1.3 25x24 DIP 1.4 25x40 PUSH-UP 2.1 10x4 MU 2.2 10x25 PULL-UP 2.3 10x30 DIP 2.4 10x50 DIP 3.1 100’x1 3.2 100’x5 3.3 100’x6 3.4 100’x10
INGIURY; LESS CALORIES; WEARINESS/ DISCIPLINE; NUTRITION; SLEPP; ALL SETS UMBROKEN.
TIME: 5MIN.
1.
OUTPUTS
50 PULL-UP 100 PUSH-UP
1. 2. 3.
VOLUME INTENCITY DENSITY
1.1 100 MU Session 1.2 500 Pull-Up Session 1.3 600 Dip Session 1.4 1000 Push-Up Session
2. 10 Set of maximum 3. 100’ emom
INSTAGRAM: street_king
1. 2. 3.
ACTIVITIES
SET&REPS 1.1. Low reps 1.2. Pyramid DROP SET 2.1. Ladder 2.2. Descent EMOM 3.1. More Round of 10’ Min.
1.
2.
3.
1.1. LOW REPS 1.1.1. MU 25x1 1.1.2. PULL-UP 1-2-3-4-5 (X20) 1.1.3. DIP 2-4-6-8-10 (X20) 1.1.4. PUSH-UP Semi Belt 1.2. PYRAMID 1.2.1. MU 1-2-3-4-5-4-32-1 (x2) 1.2.2. PULL-UP 1--10--1 (X3-5) or (X1 +10kg) 1.2.3. DIP 4--8…20…8--4 (X3-5) or (x1 +20kg) 1.2.4. PUSH-UP 5-10…50…10--5 2.1. LADDER 2.1.1. MU 1--5 2.1.2. PULL-UP 1--20 2.1.3. DIP 10--30 2.1.4. PUSH-UP 5--50 2.2. DESCENT 2.2.1. MU 10--1 2.2.2. PULL-UP 20--1 2.2.3. DIP 30--10 2.2.4. PUSH-UP 50--5 EMOM 3.1. MU 10’x1 10’x2 10’x3 10’x4 3.2. PULL-UP 10’x2 10’x3 10’x4 10’x5 10’x6 10’x7 10’x8
INSTAGRAM: street_king
MAXIMUM: • 2 MU • 30 PULL-UP • 40 DIP • 75 PUSH-UP
INGIURY; NO TIME; LESS CALORIES/ ALL SETS UMBROKEN.
3.3. DIP 10’x4 10’x5 10’x6 10’x7 10’x8 10’x9 10’x10 3.4. PUSH-UP 10’x10 10’x11 10’x12 10’x13 10’x14 10’x15
CRONO-PROGRAMMA
INSTAGRAM: street_king
CLOSING PROCESS OUTPUTS VOLUME
INTENCITY
DENCITY
CLOSING PROCESS OUTCOME ENDURANCE
INSTAGRAM: street_king