For a person to be healthy, absolutely all of his organs, each of which has its own special purpose, must work harmoniously and fully. The spine is no exception. It is known to be the support of the human body, which supports the blood supply to the spinal cord, which in turn helps to work all life processes in the body. It is believed that about 90% of all diseases arise from the unsatisfactory condition of the spine.

* as of 2018

Pull-up standards in the Russian army and special services

• Military conscripts who have served less than 6 months - 12/10/7
• Military conscripts who have served more than 6 months - 13/11/9
• Servicemen under 30 years of age for admission under contract - 10 times (minimum)
• Servicemen under contract for more than 30 years - 8 times (minimum)
• Airborne forces - 13 times
• Special forces units - up to 25 times

How should you breathe when pulling up on a horizontal bar? A little about safety!

Dangerous or safe exercises do not exist, which does not mean correct and incorrect technique. If the technique is wrong, then any exercise can become dangerous. And pull-ups on the horizontal bar too! Beginners, as a rule, are characterized by a typical mistake during the exercise in the form of throwing the head back with a jerk, lifting the chin up. Many, pulling up, do so while inhaling. This is a highly instinctive process. By the way, they also reduce their shoulders. You should never do this! This can lead to severe injury to the cervical vertebrae and protrusion of hernias on the intervertebral discs.

The correct technique for performing the exercise should be understood as completely opposite actions. So, before doing the pull-up, you need to draw as much air as possible into the chest and hold your breath. Thus, it is possible to facilitate the task of the broadest dorsal muscles, which "push" the body upward, as well as provide protection from stretching the small muscles serving the scapula. Otherwise, even with the slightest movement of the body, you will feel severe back pain. Remember that pull-ups on the bar are done to expand the back, and therefore you do not need to wriggle whole during the exercise in order to somehow perform the repetition. The pull-up must be done vertically, lowering the elbows. If you get a short amplitude, then you need to do pull-ups on a machine that has a counterweight.

For the exercise to be of maximum benefit, you must:

1. You do not need to swing your legs or body, and lifting and lowering occurs smoothly, observing one plane;
2. When lifting / lowering, the upper body, like the forearms, should not be moved;
3. When pulling up, you need to keep your elbows under the bar;
4. Descending to the lower point of the trajectory, you need to fully straighten your arms, and how to stretch the lats;
5. Rising to the top point, you need to additionally squeeze the back muscles;
6. Full range of motion must be used;
7. For beginners, it is sometimes difficult to cleanly pull up on the bar, so they should first strengthen the Core / Accessory muscles by performing exercises with free weights, as well as Negative / partial reps;
8. Girls are better off using the gravitron;
9. Breathing: when pulling up - exhale, when returning to the starting position - inhale.
10. The approaches should be performed 3-5 times, repetitions 10-15.

Can pull-ups save lives?

As evidenced by numerous stories, the ability to pull up properly and be in good physical shape is imperative. Every fifth person in the world is in various emergency situations. And in circumstances when you just need to pull yourself up - every man, and more than once.

Let's give a simple example of a life incident that happened to an ordinary person. By the way, he was never shown in the news and there was nothing about him in the blogs. This is a story about a man who is now 40 years old. Once he was locked in a burning room in the basement. There was no chair or furniture. There were only old mattresses on the floor. The fire was located in the building itself. It was impossible to leave him through the door. The only way out was to get out through the window. And there was this eye under the ceiling. The man caught on the windowsill, jumping slightly. But after that he had to pull himself up in order to catch on to the bars outside the window. He managed to knock out the windows, but there was no way to get in. The man simply did not know how to pull himself up. Fortunately, firefighters arrived in time to save the poor fellow. At that time, he was unconscious. Knowing how to do this exercise will also help to master, according to which there are also standards.

This life story clearly shows that both men and women are simply obliged to be able to pull themselves up. Still, this is especially true for men who simply must be able to pull themselves up at least a couple of times with an average grip. To our delight, we find ourselves in emergency situations not so often. And this exercise is being studied mainly for the development of the muscles of the body.

Why are pull-ups on the bar useful?

The high popularity of this exercise is explained, first of all, by the fact that not only does it help to develop muscle strength and endurance, it also helps to improve external physical form, strengthen ligaments, and have a beneficial effect on the athlete's spine. Different muscle groups participate in the exercises, and these loads can vary in different ways. There is no doubt that pull-ups are useful. It is worth noting that for this there is no need to use any clever devices or special simulators. All that is needed is the presence of any solid crossbar, a body and a desire to improve it.

How are pull-ups useful for women?

They allow:

• Form and strengthen the press;
• Improve physical fitness;
• Strengthen your posture;
• Improve blood circulation;
• Relieve tension in the dorsal region.

How are pull-ups useful for men?

• Develop and strengthen the back and shoulder muscles.
• Serve as prevention of osteochondrosis;
• Strengthens the vertebrae;
• Improves physical endurance;
• Have a positive effect on the strength of the hands.

Crossbar grabbing classification

For almost any kind of pull-up, the starting position is represented as a standard hang. In this case, the back needs to be slightly bent, legs tucked and crossed. Grips are of the following types:

1. Straight narrow grip. The arms should be slightly less than shoulder-width apart. This grip is also called a narrow grip. While pulling up, you need to try to reach the bar with your lower chest. In this case, the gaze should be fixed on the fingers.
2. Direct medium grip. The hands should be shoulder-width apart. During lifting, the blades are directed towards each other. It is important here to touch the bar with your upper chest. To increase the effectiveness of the exercise, try to extend your arms fully during the descent.
3. Reverse medium grip. It is performed in the same way as the previous exercise, but at the same time the shoulders are pulled back and do not rise at the start.
4. Neutral grip. Pulling in this way is suitable for those who have already mastered other techniques, since the technique changes during the execution of this grip. For example, first the left hand will remain in front, and then the right one. You need to touch the bar with your lower chest compartment. You need to firmly hold on to the horizontal bar, and one fist should be located in front of the other. When lifting up, it is worth bending your back a little.
5. Wide grip when pulling up to the chest. This method of exercise involves working with the muscles of the back, not the biceps. Thumbs wrap around the bar from above, arms spread wide. When pulling up with the upper part of the chest, you need to touch the crossbar, point your elbows down, look above the horizontal bar.
6. Wide grip when pulling up behind the head. This method is quite effective, but it is also quite traumatic. That is why, before starting the exercise, it is imperative to warm up and stretch your muscles well. The bar is wrapped in a wide grip with the elbows down. While pulling up, you need to slightly tilt the body forward, try to maintain a horizontal position. This exercise allows you to perfectly work out the round dorsal muscles, which are practically inactive with other methods of exercise.

When changing the method of gripping the horizontal bar (the standards also change), the loads should be concentrated on different muscle groups. The loads will be distributed most evenly across all participating muscle groups with the classic straight grip, when the distance between the arms is average. During pull-ups on the horizontal bar using the wide grip method, the spinal muscles are especially stressed. With a reverse grip, the load goes on the biceps, with a narrow straight grip - the muscles of the shoulders are also heavily loaded. You need to perform pull-ups with weights.

What should a beginner know?

To achieve a positive result from classes, you need to do them correctly. They should be started without a sharp jerk and swaying, gradually and regularly increasing the load. When pulling up, the muscles should not be tense; on the contrary, they should be relaxed. The body must be raised and lowered at the same time interval. During the lift, the chin rises above the bar. Don't overdo it, give your body time to recover. Wear gloves to avoid blisters.

The most common mistakes beginners make when pulling up are:

Knowing how to pull up properly for a beginner, you can start training. However, you should take into account some points that often become mistakes beginners make in their first trainings.

• Only the upper body should participate in pull-ups on the horizontal bar. In this case, the legs are not subjected to any stress. A beginner often sins with this, tries to somehow climb onto the horizontal bar to finally lift the chest above this very horizontal bar. He begins to swing his legs, gives impetus to the joints with such a lift, but this is completely wrong. The effect of pulling up can only be obtained when it is performed by the muscles of the back and arms. In this case, the back begins to work first, when the shoulder blades are brought together and so the necessary tension is provided. And only after that, the muscles of the arms are connected, which pull the body up.
• A fairly common mistake is to perform exercises with sharp movements. A beginner often makes careless sharp movements, especially when lowering, or rather, when falling down. It is not right! To provide the muscles with proper growth, they must be maximally included in the work process, and sharp movements, on the contrary, relieve them of stress and at the same time increase the risk of injury. Every movement should be smooth and accurate. The ascent and descent must have the same rhythm.
• Another important point is full elbow extension. Often, beginners do this when lowering the body. It is worth considering that during the exercise, the elbow joints receive a fairly strong load, and therefore they do not need to be fully extended either during the ascent, much less during the descent, in order to prevent the risk of injury to the elbow joints.

When is it dangerous for your health to do exercises on the bar? It is not recommended to practice intensively on the horizontal bar for those who:

• Suffers from cardiovascular disorders;
• Has gallstones and / or kidney stones;
• Diseases of the gastrointestinal tract;
• Recovers after even a simple operation.

It is worth limiting because of the need to provide protection from strong voltages to vulnerable organs. You can neither hang, nor even pull yourself up for those who are severely obese. When an overweight person tries to lift his body, he exposes him to additional loads, like a bodybuilder who deliberately put on a weight belt. Such pull-ups can only be acceptable for trained athletes who are in excellent physical shape. A beginner should refrain from such experiments.

Base:

1) Pull-ups - 10
2) Dips on the uneven bars - 15
3) Push-ups from the floor - 20
4) Raising straight legs in the hanging on the horizontal bar (with your toes touch the crossbar) - 3

Elements:

1) Ascent by flip - 3
2) Captain's ascent - 1
3) The angle under the horizontal bar (grip shoulder width apart) - fix.
4) Exit by force on one hand - 1 (for each)

II category

Base:

1) Pull-ups - 15
2) Dips on the uneven bars - 20
3) Push-ups from the floor - 30
4) Raising straight legs in the hanging on the horizontal bar (with your toes touch the crossbar) - 6

Elements:

1) Exit by force of two - 2
2) Ascent by flip - 6
3) Captain's ascent - 1
4) The angle under the horizontal bar (grip shoulder width apart) - 3 seconds

III Category

Base:

1) Pull-ups - 20
2) Dips on the uneven bars - 25
3) Push-ups from the floor - 40
4) Raising straight legs in the hanging on the horizontal bar (touch the crossbar with your socks) - 12
5) Push-ups in a vertical handstand against the wall - 2

Elements:

1) Exit by force on two - 5
2) Ascent by flip - 10
3) Exit by force on two lower grip - 1
4) Angle under the horizontal bar (narrow grip) - 3 seconds
5) Horizontal hanging from behind ("swallow") - 3 seconds

IV Rank

Base:

1) Pull-ups - 25
2) Dips on the uneven bars - 30
3) Push-ups from the floor - 50
4) Raising straight legs in the hanging on the horizontal bar (touch the crossbar with your socks) - 20
5) Push-ups in a vertical handstand against the wall - 5

Elements:

1) Exit with a force of two - 10
2) Exit by force on two with a narrow grip - 5
3) Exit by force on two with a wide grip - 5
4) Exit by force of two with a corner (first fix the corner, then exit) - 1
5) Angle under the horizontal bar in a narrow grip - 5 seconds
6) Pull-up on one arm (any quality) - 1 (on each arm)
7) Slow exit for two with a corner - 1
8) Horizontal hanging from behind ("swallow") - 6 seconds

V rank

Base:

1) Pull-ups - 30
2) Dips on the uneven bars - 40
3) Push-ups from the floor - 60
4) Raising straight legs in the hanging on the horizontal bar (touch the crossbar with your socks) - 25
5) Push-ups in a vertical handstand against the wall - 8

Elements:

1) Exit with a force of two - 15
2) Slow exit to 2 with a corner - 3
3) Pull-up on one arm (no jerking) - 3 (on each arm)
4) Towel in front - 1 (both sides)
5) Front horizontal hang - 3 seconds
6) Horizontal support on bent arms (legs together and straight) - 3 seconds
7) Power turn forward - 1
8) Horizontal hanging from behind ("swallow") - 10 seconds
9) Horizontal stop under the horizontal bar - 6 seconds
10) Angle under the horizontal bar in a narrow grip - 7 seconds
11) Checkbox - 4 seconds

Category VI (CCM in workout)

Base:

1) Pull-ups - 35
2) Dips on the uneven bars - 50
3) Push-ups from the floor - 70
4) Raising straight legs in the hanging on the horizontal bar (touch the crossbar with your socks) - 30
5) Push-ups in a vertical handstand against the wall - 16

Elements:

1) Exit with a force of two - 20
2) Horizontal support on straight arms (straight legs apart or together) - 3 seconds
3) From the horizontal stop under the horizontal bar (1sec), forcefully lower into the horizontal hang from the back (3sec)
4) Push-ups in the horizon (straight legs apart or together) - 3
5) Pull-up on one arm (no jerking) - 5 (on each arm)
6) Pulling up on one hand in a "towel in front" (on each hand) - 1
7) Front horizontal hang - 6 seconds
8) Horizontal hanging from behind ("swallow") - 15 seconds
9) Horizontal stop under the horizontal bar - 10 seconds
10) Angle under the horizontal bar in a narrow grip - 10 seconds
11) Checkbox - 8 seconds

VII Category (MS on workout)

Base:

1) Pull-ups - 40
2) Dips on the uneven bars - 60
3) Push-ups from the floor - 85
4) Raising straight legs in the hanging on the horizontal bar (touch the crossbar with your socks) - 35
5) Push-ups in a vertical handstand against the wall - 25

Elements:

1) Exit with a force of two - 25
2) Horizontal support on straight arms (straight legs together) - 3 seconds
3) Push-ups in a horizontal support (straight legs together) - 5
4) Pull-up on one arm (no jerking) - 7 (on each arm)
5) Front horizontal hang - 10 seconds
6) Horizontal hanging from behind ("swallow") - 25 seconds
7) Pulling up on one arm in a "towel in front" (on each arm) - 1
8) Horizontal support under the horizontal bar - 15 seconds
9) From the horizontal support under the horizontal bar (3 sec) force to lower into the horizontal hanging from behind (6 sec)
10) Angle under the horizontal bar in a narrow grip - 15 seconds
11) Checkbox - 15 seconds

General Provisions:

• The ranks and standards are designed to stimulate the diversified complex development of the street worker. The categories include basic exercises, having mastered them, you can master the corresponding elements without any problems. Exercises are specially included in the standards. unrelated with balance, joint mobility or increased injury risk. The main factors are strength and endurance.
• To obtain a category, it is necessary to record on video the fulfillment of each standard that is assigned to the corresponding category. Then make video editing. Then you upload your editing to our group (BARSTYLERSKharkov). We evaluate it and, if everything is done within the framework of the rules, we give you a grade and put your video in the rating table of dischargers.
  THERE ARE NO TIME FRAMES! ANY TIME GAP IS ALLOWED BETWEEN THE SHOOTING OF INDIVIDUAL ELEMENTS.
  If you, for example, apply for the 4th grade, then you fulfill the standards of the 4th grade only. It is not necessary to comply with the standards of the previous categories.
  Try to arrange the exercises in order to match the order in the list.
• All elements must be performed in good quality in accordance with the rules described below and video examples. If the exercise includes multiple repetitions, then they must be performed in a row without getting off the horizontal bar.
• All exercises are performed on a rigid horizontal bar. Attempts on a gymnastic bar or on objects not intended for pull-ups will not count.
• The use of shoulder straps is prohibited. Gloves are optional.
• Video recording should be of acceptable quality with sufficient lighting. The competitor must be clearly visible at full height.
• In case of unsatisfactory fulfillment of any of the standards, the applicant must exceed the standard in the best quality and post the updated installation.
• If the admins come to the conclusion that everything has been done satisfactorily, then the applicant is assigned the appropriate workout rank and his name and video are added to the list of spark gaps.
• All video reports from 4th to 7th categories will be evaluated by three admins. Depending on the quality of performance, each exercise will be evaluated on a 10-point system. The average score for your report will influence your position in the rankings rankings. A passing score is 75% of the maximum possible number of points scored.

The resulting category can be entered in the name instead of the nickname.

Rules:

Base

Pull-ups:

Pull-ups are performed top grip(palms away from you). At the top, the chin must be above the crossbar. Requires full extension of the arms when lowering. When pulling up, you should avoid using your legs in the form of jerks, jerks, swings. Try to keep your legs straight and flat.

Dips on the uneven bars:

In the upper position, the arms should be fully extended. In the lower position, the angle between the forearm and shoulder should not exceed 90 degrees (for the dull ones: the lower you go, the better). The body must be kept as level as possible (no swaying, no jerking, no twisting, etc.). There should not be a strong forward bend.

Pushups:

Hands are shoulder width apart. At the top straighten your arms fully... At the lowest point, the distance between the chest and the floor should be minimal. Put the camera in front of you. Keep the body straight, do not bend. The head is raised.

Raising straight legs in the hanging on the horizontal bar (touch the crossbar with your socks):

Try to keep your legs straight. Swing should be minimal. Grip (top, bottom) optional. Do not bend your arms.

Wall handstand push-ups:

The arms are slightly wider than shoulder width apart. Lowering to the maximum (before touching the head). Push-ups until the arms are fully extended.

The elements

Flip Rise:

Legs should be straight. Be sure to straighten your arms in support.

Captain's rise:

Execution by force (due to the strength of the hands, and not a sharp throwing of the legs with the pelvis on the horizontal bar). It is desirable to have straight legs. After completion, you need to go to the sed.

Angle under the horizontal bar:

Legs should be straight. The angle between the legs and the body should be 90 degrees.

Exit by force on one:

No swing. Without the help of the legs. Mandatory straightening of the arms in support.

Outputs by force in two (upper, lower, narrow and wide grip):

No swing. When lowering and when going to the stop, you need to fully unbend your arms.
Both hands should move to the top position at the same time. Grip according to the type of exit. Foot assistance is minimal.

Horizontal hanging from the back ("Swallow"):

The body should be flat. The body should be parallel to the ground. Grip shoulder width apart (upper or lower grip). Legs should be straight and flat.

Front horizontal hang:

The body should be flat. The body should be parallel to the ground. Grip shoulder width apart. Legs should be straight and flat.

Slow exit in two with a corner:

Fix the corner first. The angle between legs and body is 90 degrees. The pull-up should be slow (at least 3 seconds). Be sure to straighten your arms in support. In the lower position, it is allowed to slightly bend the arms.

Pull-up on one:

If any quality is required, there is only one rule - the chin is above the horizontal bar in the upper position.
In other cases:
● In the lower position, the hand should be straight
● In the upper position, the chin should be above the horizontal bar
● It is forbidden to help with feet, swing, bounce from the ground

Towel front:

When pulling up to one hand, the other hand should be flat. First, you need to transfer the weight to your free hand, then go to close range. In the rest, the hands should be straight.

Horizontal stop:

● Hands should be either straight or bent (depending on the requirement for shock)
● In the case of bent arms, legs should be straight and brought together.
● In the case of straight arms, the legs are straight (if the 6th grade - divorced, on the 7th - brought together)

Force turn forward:

The turn should be performed using force, and not by swinging the legs before performing the element.

Checkbox:

The body is parallel to the ground. Hang sideways. Performed on any vertical projectile. Hands are straight.

Is an amateur sport that has appeared relatively recently, so it is logical that there is no generally accepted classification of standards, ranks and ranks for workout. If we take into account the recently actively growing popularity of the workout, you should still have a scale for assessing the achievements and overall success of an athlete. This is a pretty serious job, which includes basic exercises for all muscle groups and some special elements necessary for successful development in the workout area. Based on the current situation in the workout world, we will single out 9 categories, which can be found in more detail below. In subsequent articles and videos, the sequence and training plan will be based on this classification. To motivate and maintain the trend of growth in popularity, the workout has been created, which anyone can watch. Also, everyone can appear on the list of yard athletes themselves: we send video or a link to a video with the completion of all the points for submission to the discharge by e-mail: [email protected] ... It is not necessary to pass all the categories in a row, if you can immediately pass on the 2nd or 4th, then you do so. When the discharge is increased, a note about this will be indicated next. So, the digits themselves:

1st rank (beginner)

1. Pull-ups - 8 times (we straighten our arms completely, when pulling up the chin above the horizontal bar)
2. Dips on the uneven bars - 15 times (the angle at the elbow when lowering should be no more than 45 degrees)
3. Pushups - 30 times (when lowering, try to touch the floor with your chest, straighten your arms completely)
4. Squats - 15 times (the angle at the knee in the lower phase of the squat should be no more than 45 degrees)
5. Feet to the horizontal bar - 1 times (without swinging the tray of socks to the bar, legs straight)

2nd category (sportsman)

1. Pull-ups - 14 once
2. Dips on the uneven bars - 25 once
3. Pushups - 45 once
4. Squats - 25 once
5. Squats on one leg - 2 times (on each) (until the buttocks are completely lowered, stand on the whole foot)
6. Feet to the horizontal bar - 5 once
7. Corner on the uneven bars - 5 seconds (legs above the bars and straight)
8. Exit by force on one hand - 3 times (for each) (you can jump between changing hands)
9. Upside Down - 3 times
10. Captain's exit, officer's exit, rivet on the horizontal bar, coffin

3rd category (turnstile)

1. Pull-ups - 20 once
2. Dips on the uneven bars - 35 once
3. Pushups - 55 once
4. 3 times (we do it against the wall, we touch the floor with our head)
5. Squats - 35 once
6. Squats on one leg - 5 times (on each)
7. Feet to the horizontal bar - 10 once
8. Corner on the uneven bars - 15 seconds
9. Corner under the horizontal bar - 3 seconds (grip shoulder width apart)
10. Exit by force on one hand - 8 times (for each)
11. Going out on two hands - 2 times
12. Upside Down - 8 once
13. Rivet on uneven bars, lock, feather

4th category (athlete)

1. Pull-ups - 25 once
2. One-arm chin-ups - 1 times (on each)
3. Dips on the uneven bars - 41 once
4. Pushups - 65 once
5. Handstand push-ups - 8 once
6. Squats - 45 once
7. Squats on one leg - 8 (on each)
8. Feet to the horizontal bar - 15 once
9. Corner on the uneven bars - 25 seconds
10. Corner under the horizontal bar - 6 seconds (narrow grip)
11. Exit by force on two hands - 5 once
12. Typewriter - 4 times
13. Martin - 5 seconds

5th grade (athlete)

1. Pull-ups - 30 once
2. One-arm chin-ups - 3 times (on each)
3. Dips on the uneven bars - 47 once
4. Pushups - 75 once
5. Handstand push-ups - 13 once
6. Squats - 55 once
7. Squats on one leg - 12 (on each)
8. Feet to the horizontal bar - 20 once
9. Corner on the uneven bars - 35 seconds
10. Corner under the horizontal bar - 10 seconds (grip shoulder width apart)
11. Exit by force on two hands - 9 once
12. Typewriter - 8 once
13. Martin - 10 seconds
14. Checkbox - 5 seconds (legs together, straight)
15. 5 seconds (legs and arms are even, the body does not bend)

6th category (Olympian)

1. Pull-ups - 35 once
2. Pull-ups with add. weighing 10 kg - 10 once
3. One-arm chin-ups - 6 times (on each)
4. Dips on the uneven bars - 53
5. Push-ups on the uneven bars with add. weighing 20 kg - 15 once
6. Pushups - 85 once
7. Handstand push-ups - 18 once
8. Squats with add. weighing 20 kg - 20 times (weight on the neck or in a backpack)
9. Squats on one leg - 16 (on each)
10. Feet to the horizontal bar - 25 once
11. Corner on the uneven bars - 45 seconds
12. Corner under the horizontal bar - 13 seconds (narrow grip)
13. Exit by force on two hands - 13 once
14. Typewriter - 12 once
15. Martin - 15 seconds
16. Checkbox - 10 seconds
17. Horizontal stop under the horizontal bar - 10 seconds
18. 3 seconds (arms and legs are even)

Candidate Master of Sports (CCM)

1. Pull-ups - 40 once
2. Pull-ups with add. weighing 15 kg - 15 once
3. One-arm chin-ups - 9 times (on each)
4. Dips on the uneven bars - 60 once
5. Push-ups on the uneven bars with add. weighing 25 kg - 20 once
6. Pushups - 95 once
7. Handstand push-ups - 22 once
8. Push-ups in the horizon - 2 fold (legs together and straight)
9. Squats with add. weighing 30 kg - 25 once
10. Squats on one leg - 20 (on each)
11. Feet to the horizontal bar - 30 once
12. Corner on the uneven bars - 55 seconds
13. Corner under the horizontal bar - 16 seconds (grip - hands shoulder width apart)
14. Exit by force on two hands - 17 once
15. Typewriter - 16 once
16. Martin - 20 seconds
17. Checkbox - 15 seconds
18. Horizontal stop under the horizontal bar - 15 seconds
19. Horizontal support on the floor - 7 seconds

Master of Sports (MS)

1. Pull-ups - 45 once
2. Pull-ups with add. weighing 20 kg - 15 once
3. One-arm chin-ups - 12 times (on each)
4. Dips on the uneven bars - 68 once
5. Push-ups on the uneven bars with add. weighing 30 kg - 25 once
6. Pushups - 100 once
7. Handstand push-ups - 26 once
8. Push-ups in the horizon - 6 once
9. Squats with add. weighing 40 kg - 30 once
10. Squats on one leg with add. weighing 16 kg - 10 once (hold the weight in front of you on straight arms)
11. Feet to the horizontal bar - 35 once
12. Corner on the uneven bars - 65 seconds
13. Corner under the horizontal bar - 20 seconds (narrow grip)
14. Exit by force on two hands - 20 once
15. Typewriter - 20 once
16. Martin - 25 seconds
17. Checkbox - 20 seconds
18. Horizontal stop under the horizontal bar - 20 seconds
19. Horizontal support on the floor - 11 seconds

Workout god

1. Pull-ups - 50 once
2. Pull-ups with add. weighing 25 kg - 20 once
3. One-arm chin-ups - 15 times (on each)
4. Dips on the uneven bars - 75 once
5. Push-ups on the uneven bars with add. weighing 35 kg - 30 once
6. Pushups - 110 once
7. Handstand push-ups - 30 once
8. Push-ups in the horizon - 10 once
9. Squats with add. weighing 50 kg - 35 once
10. Squats on one leg with add. weighing 24 kg - 12 once
11. Feet to the horizontal bar - 40 once
12. Corner on the uneven bars - 80 seconds
13. Corner under the horizontal bar - 25 seconds (any grip)
14. Exit by force on two hands - 25 once
15. Typewriter - 25 once
16. Martin - 30 seconds
17. Checkbox - 25 seconds
18. Horizontal stop under the horizontal bar - 25 seconds
19. Horizontal support on the floor - 15 seconds