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WO 4 Strength

By @Jiver

4th workout of the week. Strength workout.

Warmup

Warmup
Jogging
5 mins
Arm Swings
20 reps
Arm Circles
20 reps
Forearm Rotations
20 reps
Wrist Rotations
20 reps
Wrist Mobility Exercises
90 s
Cat/cow Bends
10 reps
Scapular Rows
10 reps
Side Lunges
20 reps

Strength

Pull
Military Pull Ups
3-8 reps

Rest 90 seconds

Military Pull Ups
3-8 reps

Rest 90 seconds

Military Pull Ups
3-8 reps

Rest 90 seconds

Australian Pull Ups
5-15 reps

Rest 90 seconds

Australian Pull Ups
5-15 reps

Rest 90 seconds

Australian Pull Ups
5-15 reps

Rest 90 seconds

Chin Up Hold
10-30 s

Rest 90 seconds

Chin Up Hold
10-30 s

Rest 90 seconds

Chin Up Hold
10-30 s

Rest 90 seconds

Push
Decline Push Up
5-15 reps

Rest 90 seconds

Decline Push Up
5-15 reps

Rest 90 seconds

Decline Push Up
5-15 reps

Rest 90 seconds

Parallel Bar Dips
5-10 reps

Rest 90 seconds

Parallel Bar Dips
5-10 reps

Rest 90 seconds

Parallel Bar Dips
5-10 reps

Rest 90 seconds

Diamond Pushup
10-20 reps

Rest 90 seconds

Diamond Pushup
10-20 reps

Rest 90 seconds

Diamond Pushup
10-20 reps

Rest 90 seconds

Legs
Pistol Squat Assisted L
3-10 reps
Pistol Squat Assisted R
3-10 reps

Rest 90 seconds

Pistol Squat Assisted L
3-10 reps
Pistol Squat Assisted R
3-10 reps

Rest 90 seconds

Pistol Squat Assisted L
3-10 reps
Pistol Squat Assisted R
3-10 reps

Rest 90 seconds

Pistol Squat Hold L
10-30 s
Pistol Squat Hold R
10-30 s

Rest 60 seconds

Pistol Squat Hold L
10-30 s
Pistol Squat Hold R
10-30 s

Rest 60 seconds

Pistol Squat Hold L
10-30 s
Pistol Squat Hold R
10-30 s