INTERMEDIATE - MIXT
INTERMEDIATE - MIXT WORKOUT (NORMAL
SETS EXERCISE REP/SEC REST
2 WIDE PLANCHE HOLD (pbar) 3-6s 5 min
5 FULL PLANCHE PRESS (pbar) 1-3r 5 min
5 STRADDLE PLANCHE HOLD TO PRESS (pbar) 10-20s 3 min
2 LEAN MALTESE (floor) 8-15s 3 min
2 LEAN PLANCHE ELEVATED (supi floor) 10-20s 2 min
INTERMEDIATE - MIXT WORKOUT TYPE A
SETS EXERCISE REP/SEC REST
2 FULL PLANCHE PRESS (supi bar, elastic) 1-3r 5 min
STRADDLE PLANCHE HOLD TO PRESS
5 (pbar, neck band)
3-10s 5 min
5 WIDE PLANCHE HOLD (supi floor, elastic) 5-10s 3 min
2 STRADDLE PLANCHE KICKS (supi floor) 8-15s 3 min
2 LEAN MALTESE (floor) 8-15s 2 min
INTERMEDIATE - MIXT WORKOUT (TYPE B
SETS EXERCISE REP/SEC REST
2 MALTESE HOLD (pbar, elastic) 3-6s 5 min
5 STRADDLE PLANCHE PUSH UPS TO PRESS (pbar) 3-8r 5 min
5 NEGATIVE TO STRADDLE PLANCHE HOLD (pbar) 5-10s 3 min
2 MALTESE HOLD (pbar, elastic) 4-8s 3 min
2 LEAN MALTESE (floor) 5-10s 2 min
INTERMEDIATE - PLANCHE
INTERMEDIATE - PLANCHE WORKOUT (NORMAL
SETS EXERCISE REP/SEC REST
2 FULL PLANCHE PRESS (pbar) 1-3r 5 min
5 STRADDLE PLANCHE HOLD TO PRESS (pbar) 5-10s 5 min
5 STRADDLE PLANCHE PRESS (pbar, elastic) 3-8r 4 min
3 LEAN PLANCHE ELEVATED (supi bar) 8-15s 2 min
INTERMEDIATE - PLANCHE WORKOUT (TYPE A
SETS EXERCISE REP/SEC REST
2 STRADDLE PLANCHE KICKS (supi floor) 5-10s 5 min
5 STRADDLE PLANCHE PRESS (pbar, neck band) 3-8r 5 min
NEGATIVE TO STRADDLE PLANCHE HOLD
5 (pbar, neck band)
8-15s 4 min
3 LEAN PLANCHE ELEVATED (supi floor) 10-20s 2 min
INTERMEDIATE - PLANCHE WORKOUT TYPE B
SETS EXERCISE REP/SEC REST
2 FULL PLANCHE PRESS (pbar, elastic) 3-8r 5 min
5 90° PUSH UPS (pbar) 3-8r 5 min
5 L-SIT TO ADV TUCK PLANCHE (pbar) 10-20s 4 min
3 PSEUDO PUSH UPS (pbar) 5-10r 2 min
INTERMEDIATE - PUSH UPS
INTERMEDIATE - PUSH UPS WORKOUT (NORMAL
SETS EXERCISE REP/SEC REST
2 STRADDLE PLANCHE PUSH UPS TO PRESS (pbar) 3-8r 5 min
5 STRADDLE PLANCHE PUSH UPS (supi bar, elastic) 3-8r 5 min
DEEP STRADDLE PLANCHE PUSH UPS
5 (pbar, elastic)
3-8r 4 min
3 TUCK PLANCHE PUSH UPS (+10kg vest) 5-10r 2 min
INTERMEDIATE - PUSH UPS WORKOUT (TYPE A
SETS EXERCISE REP/SEC REST
STRADDLE PLANCHE PUSH UPS
2 3-8r 5 min
(pbar, neck band)
HIGH HALF ROM STRADDLE PLANCHE PUSH UPS
5 (supi floor, elastic)
5-10r 5 min
5 TUCK PLANCHE PUSH UPS (+10kg vest) 3-8r 4 min
3 PSEUDO PUSH UPS (supi floor) 5-10r 2 min
INTERMEDIATE - PUSH UPS WORKOUT TYPE B
SETS EXERCISE REP/SEC REST
2 DEEP FULL PLANCHE PUSH UPS (pbar, elastic) 2-4r 5 min
5 STRADDLE PLANCHE PUSH UPS (pbar) 5-10r 5 min
5 90° PUSH UPS (pbar, elastic) 3-8r 4 min
LOW HALF ROM STRADDLE PUSH UPS
3 (pbar, elastic)
5-10r 2 min
INTERMEDIATE - MALTESE
INTERMEDIATE - MALTESE WORKOUT (NORMAL
SETS EXERCISE REP/SEC REST
3 MALTESE PRESS (pbar, elastic) 1-3r 7 min
5 WIDE PLANCHE HOLD (supi floor, elastic) 3-8s 5 min
2 LEAN MALTESE (floor) 5-10s 3 min
2 LEAN MALTESE ELEVATOR (floor) 2-4r 3 min
INTERMEDIATE - MALTESE WORKOUT (TYPE A
SETS EXERCISE REP/SEC REST
3 STRADDLE PLANCHE PRESS (supi floor) 1-3r 7 min
5 WIDE PLANCHE PRESS (pbar, elastic) 2-4r 5 min
2 WIDE PLANCHE HOLD (floor, elastic) 5-10s 3 min
2 LEAN MALTESE (floor) 5-10s 3 min
INTERMEDIATE - MALTESE WORKOUT TYPE B
SETS EXERCISE REP/SEC REST
3 MALTESE HOLD (pbar, elastic) 3-8s 7 min
5 MALTESE ELEVATOR (supi bar, elastic) 2-4r 5 min
2 LEAN MALTESE (supi bar) 5-10s 3 min
2 LEAN MALTESE (floor, elastic) 5-10s 3 min
