Tuesday, September 22, 2015

A Brand X Method™ Adult Workout

PREP:
3x or 5:00
10 arm circles forward
10 arm circles backward
10 bandy lat pull-downs
10 ring rows
STRENGTH:
Advanced
4 rounds, 30 seconds between movements/2:00 between rounds
30:00 cap, all movements done strict
10 chin-ups
5 close-grip pull-ups
5 L-sit chins
5 wide-grip pull-ups
10 supinated ring rows

Intermediate
4 rounds, 30 seconds between movements/2:00 between rounds
30:00 cap, all movements done strict
5-8 chin-ups
2-3 close-grip pull-ups
2-3 L-sit chins
2-3 wide-grip pull-ups
5-8 supinated ring rows

Beginner
3 rounds, 30 seconds between movements/2:00 between rounds
20:00 cap, all movements done strict, assisted okay
2-3 chin-ups
2-3 close-grip pull-ups
2-3 wide-grip pull-ups
5-8 supinated ring rows

MOBILITY:
Shoulder distraction
T-spine smash