Workout Routine

Free

531 for JSH12 Muay Thai

by sebpach712

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  • Train 3 days a week
  • Assistance work should be kept to 2-3 exercises per day
  • A third workout day can be for extra assistance work (if energy-levels allow)

Keywords:
531 for BJJ, 531 for jiujitsu, 531 for wrestling, 531 for martial arts, 531 for combat sports, 2-day 531.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Week 1 Day 1

Ground Base Multi-Squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
5
120 sec
2
75% TM
85 lbs
5
120 sec
3
85% TM
95 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Ground Base Multi-Squat

3×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
120 sec
2
75% TM
115 lbs
5
120 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3×5+

Ground Base Multi-Squat - Bulgarian Split

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
8
90 sec
2
65% TM
70 lbs
8
90 sec
3
65% TM
70 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 5 lbs

Ground Base Multi-Squat - Bulgarian Split

3×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
90 sec
2
65% TM
29 lbs
8
90 sec
3
65% TM
29 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

lat pulldown

3×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
90 sec
2
65% TM
29 lbs
8
90 sec
3
65% TM
29 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

leg curl

3×8+

halo

Set
Intensity
Weight
Reps
Rest time
1
65% TM
24 lbs
8
60 sec
2
65% TM
24 lbs
8
60 sec
3
65% TM
24 lbs
8
60 sec

halo

3×8

Week 1 Day 2

Ground Base Multi-Squat - Deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
5
120 sec
2
75% TM
85 lbs
5
120 sec
3
85% TM
95 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Ground Base Multi-Squat - Deadlift

3×5+

DB Neutral Grip Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
5
120 sec
2
75% TM
19 lbs
5
120 sec
3
85% TM
21 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

DB Neutral Grip Shoulder Press

3×5+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
90 sec
2
65% TM
29 lbs
8
90 sec
3
65% TM
29 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

leg extension

3×8+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
90 sec
2
65% TM
29 lbs
8
90 sec
3
65% TM
29 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

seated cable row

3×8+

face pull

Set
Intensity
Weight
Reps
Rest time
1
85% TM
38 lbs
8
90 sec
2
85% TM
38 lbs
8
90 sec
3
85% TM
38 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

face pull

3×8+

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
8
90 sec
2
75% TM
34 lbs
8
90 sec
3
75% TM
34 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Calf Raise

3×8+

Week 2 Day 1

Ground Base Multi-Squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
75 lbs
3
120 sec
2
80% TM
90 lbs
3
120 sec
3
90% TM
100 lbs
3 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Ground Base Multi-Squat

3×3+

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
120 sec
2
80% TM
120 lbs
3
120 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3×3+

Ground Base Multi-Squat - Bulgarian Split

Set
Intensity
Weight
Reps
Rest time
1
75% TM
85 lbs
5
90 sec
2
75% TM
85 lbs
5
90 sec
3
75% TM
85 lbs
5 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 5 lbs

Ground Base Multi-Squat - Bulgarian Split

3×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
5
90 sec
2
75% TM
34 lbs
5
90 sec
3
75% TM
34 lbs
5 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

lat pulldown

3×5+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
5
90 sec
2
75% TM
34 lbs
5
90 sec
3
75% TM
34 lbs
5 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

leg curl

3×5+

halo

Set
Intensity
Weight
Reps
Rest time
1
85% TM
28 lbs
5
60 sec
2
85% TM
28 lbs
5
60 sec
3
85% TM
28 lbs
5
60 sec

halo

3×5

Week 2 Day 2

Ground Base Multi-Squat - Deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
75 lbs
3
120 sec
2
80% TM
90 lbs
3
120 sec
3
90% TM
100 lbs
3 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Ground Base Multi-Squat - Deadlift

3×3+

DB Neutral Grip Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
3
120 sec
2
80% TM
20 lbs
3
120 sec
3
90% TM
23 lbs
3 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

DB Neutral Grip Shoulder Press

3×3+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
5
90 sec
2
75% TM
34 lbs
5
90 sec
3
75% TM
34 lbs
5 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

leg extension

3×5+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
5
90 sec
2
75% TM
34 lbs
5
90 sec
3
75% TM
34 lbs
5 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

seated cable row

3×5+

face pull

Set
Intensity
Weight
Reps
Rest time
1
90% TM
41 lbs
5
90 sec
2
90% TM
41 lbs
5
90 sec
3
90% TM
41 lbs
5 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

face pull

3×5+

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
90% TM
41 lbs
5
90 sec
2
90% TM
41 lbs
5
90 sec
3
90% TM
41 lbs
5 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Calf Raise

3×5+

Week 3 Day 1

Ground Base Multi-Squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
85 lbs
5
120 sec
2
85% TM
95 lbs
3
120 sec
3
95% TM
105 lbs
1 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Ground Base Multi-Squat

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
120 sec
2
85% TM
130 lbs
3
120 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3 sets

Ground Base Multi-Squat - Bulgarian Split

Set
Intensity
Weight
Reps
Rest time
1
85% TM
95 lbs
3
90 sec
2
85% TM
95 lbs
3
90 sec
3
85% TM
95 lbs
3 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Ground Base Multi-Squat - Bulgarian Split

3×3+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% TM
38 lbs
3
90 sec
2
85% TM
38 lbs
3
90 sec
3
85% TM
38 lbs
3 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

lat pulldown

3×3+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
38 lbs
3
90 sec
2
85% TM
38 lbs
3
90 sec
3
85% TM
38 lbs
3 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

leg curl

3×3+

halo

Set
Intensity
Weight
Reps
Rest time
1
85% TM
28 lbs
5
60 sec
2
85% TM
28 lbs
5
60 sec
3
85% TM
28 lbs
5
60 sec

halo

3×5

Week 3 Day 2

Ground Base Multi-Squat - Deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
85 lbs
5
120 sec
2
85% TM
95 lbs
3
120 sec
3
95% TM
105 lbs
1 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Ground Base Multi-Squat - Deadlift

3 sets

DB Neutral Grip Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
5
120 sec
2
85% TM
21 lbs
3
120 sec
3
95% TM
24 lbs
1 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

DB Neutral Grip Shoulder Press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
85% TM
38 lbs
3
90 sec
2
85% TM
38 lbs
3
90 sec
3
85% TM
38 lbs
3 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

leg extension

3×3+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
38 lbs
3
90 sec
2
85% TM
38 lbs
3
90 sec
3
85% TM
38 lbs
3 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

seated cable row

3×3+

face pull

Set
Intensity
Weight
Reps
Rest time
1
95% TM
43 lbs
3
90 sec
2
95% TM
43 lbs
3
90 sec
3
95% TM
43 lbs
3 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

face pull

3×3+

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
95% TM
43 lbs
3
90 sec
2
95% TM
43 lbs
3
90 sec
3
95% TM
43 lbs
3 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Calf Raise

3×3+

Week 4 Day 1 (deload)

Ground Base Multi-Squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
45 lbs
5
120 sec
2
50% TM
55 lbs
5
120 sec
3
60% TM
65 lbs
5 +
amrap
120 sec

Ground Base Multi-Squat

3×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
120 sec
2
50% TM
75 lbs
5
120 sec
3
60% TM
90 lbs
5 +
amrap
120 sec

bench press

3×5+

Ground Base Multi-Squat - Bulgarian Split

Set
Intensity
Weight
Reps
Rest time
1
45% TM
50 lbs
5
90 sec
2
45% TM
50 lbs
5
90 sec
3
45% TM
50 lbs
5 +
amrap
90 sec

Ground Base Multi-Squat - Bulgarian Split

3×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
45% TM
20 lbs
5
90 sec
2
45% TM
20 lbs
5
90 sec
3
45% TM
20 lbs
5 +
amrap
90 sec

lat pulldown

3×5+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
45% TM
20 lbs
5
90 sec
2
45% TM
20 lbs
5
90 sec
3
45% TM
20 lbs
5 +
amrap
90 sec

leg curl

3×5+

halo

Set
Intensity
Weight
Reps
Rest time
1
65% TM
24 lbs
5
60 sec
2
65% TM
24 lbs
5
60 sec
3
65% TM
24 lbs
5
60 sec

halo

3×5

Week 4 Day 2 (deload)

Ground Base Multi-Squat - Deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
45 lbs
5
120 sec
2
50% TM
55 lbs
5
120 sec
3
60% TM
65 lbs
5 +
amrap
120 sec

Ground Base Multi-Squat - Deadlift

3×5+

DB Neutral Grip Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10 lbs
5
120 sec
2
50% TM
13 lbs
5
120 sec
3
60% TM
15 lbs
5 +
amrap
120 sec

DB Neutral Grip Shoulder Press

3×5+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
45% TM
20 lbs
5
90 sec
2
45% TM
20 lbs
5
90 sec
3
45% TM
20 lbs
5
90 sec

leg extension

3×5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
45% TM
20 lbs
5
90 sec
2
45% TM
20 lbs
5
90 sec
3
45% TM
20 lbs
5
90 sec

seated cable row

3×5

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
8
60 sec
2
50% TM
23 lbs
8
60 sec
3
50% TM
23 lbs
8 +
amrap
60 sec

face pull

3×8+

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
45% TM
20 lbs
5
90 sec
2
45% TM
20 lbs
5
90 sec
3
45% TM
20 lbs
5 +
amrap
90 sec

Calf Raise

3×5+

Day 3 Volume for all weeks

Iso-Lateral Decline Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
55 lbs
10
120 sec
2
50% TM
55 lbs
10
120 sec
3
50% TM
55 lbs
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Iso-Lateral Decline Press

3×10+

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
55 lbs
8
120 sec
2
55% TM
60 lbs
10
120 sec
3
65% TM
70 lbs
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

leg press

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
90 sec
2
55% TM
85 lbs
10
90 sec
3
65% TM
100 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

romanian deadlift

3×10+

close grip rows

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
10
90 sec
2
55% TM
25 lbs
10
90 sec
3
65% TM
29 lbs
10 +
amrap
90 sec

close grip rows

3×10+

Pull-Up - Effective BW

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
5
90 sec
2
100% TM
45 lbs
5
90 sec
3
100% TM
45 lbs
5 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 3 lbs
Extra 3+ reps, increase TM by 5 lbs

Pull-Up - Effective BW

3×5+

around the worlds

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

around the worlds

3×10