| 1 | Pull Up | 1 | 10 reps |
| Target | Additional weight | Rest |
|---|
| 10 reps | -0.2 undefined | - |
|
| 2 | Push Up | 1 | 10 reps |
| Target | Additional weight | Rest |
|---|
| 10 reps | - | - |
|
| 3 | Front Gymnastic Plank | 1 | 1:00 |
| Target | Additional weight | Rest |
|---|
| 1:00 | - | - |
|
| 4 | Squats | 1 | 10 reps |
| Target | Additional weight | Rest |
|---|
| 10 reps | 0.3 undefined | - |
|
| 5 | Hangs 21mm | 1 | 0:10 |
| Target | Additional weight | Rest |
|---|
| 0:10 | - | - |
|
| 6 | Pinch 80mm | 1 | 0:05 |
| Target | Additional weight | Rest | Side |
|---|
| 0:05 | 0.15 undefined | - | - |
|
| 7 | Pinch 60mm | 1 | 0:05 |
| Target | Additional weight | Rest | Side |
|---|
| 0:05 | 0.15 undefined | - | - |
|
| 8 | Pinch 40mm | 1 | 0:05 |
| Target | Additional weight | Rest | Side |
|---|
| 0:05 | 0.15 undefined | - | - |
|
| 9 | Hangs MR | 1 | 0:20 |
| Target | Additional weight | Rest |
|---|
| 0:20 | - | - |
|
| 10 | Hangs IM | 1 | 0:20 |
| Target | Additional weight | Rest |
|---|
| 0:20 | - | - |
|
| 11 | Advanced Cossaq Squats | 1 | 10 reps |
| Target | Additional weight | Rest |
|---|
| 10 reps | - | - |
|