Physical activities

Pull-ups

• 2 sets of 4 reps.

Volume workout

Exercise	Reps per set	Interval	Block duration
Push-ups	10	Every minute	5 minutes
Overhand-grip ring rows	4	Every minute	5 minutes
Knee raises	6	Every minute	5 minutes
Squats	25	Every 2 minutes	5 minutes

Passive dead hang

Accumulated 120 seconds hanging from the bar.

Push-ups

• Set 1: 26 reps.
• Set 2: 22 reps.

Volume workout

Exercise	Sets	Reps per set	Rest between sets
Pull-ups	3	6	90 seconds
Narrow-grip push-ups	3	18	90 seconds
Pike push-ups	2	8	90 seconds

Ran 45 minutes.

Volume workout — EMOM

One set every minute on the minute for each block:

Exercise	Reps per set	Block
Push-ups	10	5 minutes
Push-ups	6	5 minutes
Overhand-grip ring rows	4	5 minutes
Overhand-grip ring rows	2	5 minutes
Knee raises	7	8 minutes

Squats

• Squats: 35 reps every 2 minutes for 10 minutes.

Passive dead hang

• Accumulate 240 seconds on the bar.

Pull-ups

• 1 set × 8 reps
• 1 set × 6 reps
• 2 sets × 4 reps

Volume workout — AMRAP

Completed 5 rounds of the following circuit, using the programme’s 30-minute AMRAP format.

Reps per round:

• Neutral-grip ring rows: 6 reps
• Dips: 6 reps
• Banded Romanian deadlifts: 25 reps
• Hip thrusts: 25 reps
• Burpees: 7 reps

Squats

• 1 set × 50 reps
• 2 sets × 42 reps

Workout 1 — 10 rounds for time

• Pull-ups: 4 reps per round
• Push-ups: 7 reps per round

Workout 2 — 3 rounds

• Dips: 10 reps per round
• Air squats: 40 reps per round

Push ups

• 1 set × 26 reps
• 2 set × 21 reps

Skipped the EMOM; I did some yoga to loosen up instead.

Pull ups

• 1 set × 8 reps
• 1 set × 6 reps
• 2 sets × 4 reps

Volume workout

• Push-ups: 8 reps every minute for 11 minutes
• Overhand-grip ring rows: 3 reps every minute for 11 minutes
• Knee raises: 7 reps every minute for 6 minutes
• Squats: 35 reps every 2 minutes for 10 minutes

Dead hang

Accumulated 240 seconds on the bar.

Lower body focus day — main. Approximately 45 minutes.

Main movement

Air squats: 1 set of 40 reps, followed by 2 sets of 32 reps — 104 reps total.

Rest as needed between sets to complete each set unbroken; the workout allows 3–5 minutes if needed.

Volume ladders

Exercise	Reps per set	Total reps
Neutral-grip ring rows	8 / 6 / 4 / 3	21
Regular dips, chest-focused	9 / 7 / 5 / 4	25
Banded Romanian deadlifts	50 / 40 / 30 / 20	140
Original burpees	12 / 10 / 7 / 6	35

Rest and holds

• Ring rows, dips and deadlifts: 60 seconds between sets, then 120 seconds before the next exercise.
• Burpees: a 40-second wall sit between sets — 3 holds, or 2 minutes total.