Front lever
Progressions:
Use 5x15s table:
- 3 x 3 s
- 5 x 3 s
- 3 x 6 s
- 4 x 6 s
- 4 x 10 s
- 5 x 10 s
- 4 x 12 s
- 4 x 15 s
- 5 x 15 s
And after that 5x30s:
- 3 x 5 s
- 5 x 5 s
- 3 x 10 s
- 4 x 10 s
- 4 x 15 s
- 5 x 15 s
- 4 x 25 s
- 4 x 30 s
- 5 x 30 s
Back lever
Progressions:
Use 5x15s table:
- 3 x 3 s
- 5 x 3 s
- 3 x 6 s
- 4 x 6 s
- 4 x 10 s
- 5 x 10 s
- 4 x 12 s
- 4 x 15 s
- 5 x 15 s
And after that 5x30s:
- 3 x 5 s
- 5 x 5 s
- 3 x 10 s
- 4 x 10 s
- 4 x 15 s
- 5 x 15 s
- 4 x 25 s
- 4 x 30 s
- 5 x 30 s
Skill: rope climb
Progressions:
- rope row (the further a way higher hand is the harder it gets)
- rope pull-ups (same as above)
- legless rope climb
Use 5×5 table:
- 3 x 1
- 5 x 1
- 3 x 2
- 4 x 2
- 4 x 3
- 5 x 3
- 4 x 4
- 4 x 5
- 5 x 5
Aerobic work and some Cindy
15 minutes:
- 1 min row/run/sled/ski/sled push
- 1 min: 5 pull-ups, 10 push-ups, 15 squats
- 1 min rest
