Warm Up

1 rounds

Kembali

Wrist circle

10 reps (setiap sisi)

Wrist circle

10 reps (setiap sisi)

Elbow circle

10 reps (setiap sisi)

Elbow circle

10 reps (setiap sisi)

Shoulder circle

10 reps (setiap sisi)

Shoulder circle

10 reps (setiap sisi)

Wrist push up

10 reps (setiap sisi)

Wrist push up

10 reps (setiap sisi)

Test A

1 rounds

Push up

RPE 10

Push up

RPE 10

Rest 4:05 minutes

Test B

1 rounds

Chin up hold (isometric)

RPE 10

Chin up hold (isometric)

RPE 10

Rest 4:05 minutes

Test C

1 rounds

Single leg wall sit

RPE 10 (kanan & kiri)

Single leg wall sit

RPE 10 (kanan & kiri)

Rest 4:05 minutes

Test D

1 rounds

Chin up (assisted)

RPE 10

Chin up (assisted)

RPE 10

Rest 4:05 minutes

Test E

1 rounds

Dip (assisted)

RPE 10

Dip (assisted)

RPE 10

Rest 4:05 minutes

Cool Down

1 rounds

Forward standing fold

1 min

Forward standing fold

1 min

Shoulder flexion

1 min

Shoulder flexion

1 min

Shoulder extention

1 min

Shoulder extention

1 min

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