Playground

Out on the playground or anywhere you have pullup bars, parallel bars for dips, and a step or block for calf raises. For the first exercise, pistols, I used to put a stool on either side of me to support me at the lowest point, since I'm trying to build up strength in an old ankle injury. Now I do the pistols up on a stool. Check out beastskills.com for the tutorial on different pistol variations to build up the skill.

Exercises

Set 1: 5 rondes

Pistols

45 seconden

Pistols

45 seconden

Rest

1 minuut

Set 2: 1 ronde

Transition

30 seconden

Set 3: 5 rondes

Pull-ups

30 seconden

Rest

1 min 30 sec

Set 4: 1 ronde

Transition

30 seconden

Set 5: 5 rondes

Tricep Dips

30 seconden

Rest

1 min 30 sec

Set 6: 1 ronde

Transition

30 seconden

Set 7: 5 rondes

Row Pullups

30 seconden

Rest

1 min 30 sec

Set 8: 1 ronde

Transition

30 seconden

Set 9: 5 rondes

Right Calf Raises

30 seconden

Left Calf Raises

30 seconden

Rest

40 seconden

Set 10: 1 ronde

Transition

30 seconden

Set 11: 5 rondes

Squats

45 seconden

Rest

1 minuut

Set 12: 1 ronde

Max Rep Squats

2 minuten

Great Job

5 seconden

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