QUESTION ON ROUTINE DESIGN

What do you think about this routine :?:

MON: 5 rounds

13s german hang + 5 FLtuck rows

12s adv.frog stand + 5 xr pushups elevated

12s FLtuck + 5 hll (hanging leg lifts)

TUE: 5 rounds

13s german hang + 5 inverted chinups

12s adv.frog stand + 4 xr dips

12s FLtuck + 5 windshield wipers half

WEN: 5 rounds

13s german hang + 5 l-sit chinups

12s adv.frog stand + 5 HeSPU negative

12s FLtuck + 5 hll

FRI: 5 rounds

13s german hang + 5 TOPs pulls

12s adv.frog stand + 5 pike press HeS

12s FLtuck + 5 windshield wipers

You could try some RLL variations instead of HLL and wipers on two days. The lower back is important, too, and is a part of the core.

Thank you very much Uzeeh i overloked that somehow :oops:

Then something like this?

MON: 5 rounds

3-5 minutes rest betwen rounds, 10-20 sec rest between FSP and FBE

13s german hang + 5 FLtuck rows

12s adv.frog stand + 5 xr pushups elevated

12s FLtuck + 5 hll (hanging leg lifts)

TUE: 5 rounds

13s german hang + 5 inverted chinups

12s adv.frog stand + 4 xr dips

12s FLtuck + 5 rll

WEN: 5 rounds

13s german hang + 5 l-sit chinups

12s adv.frog stand + 5 HeSPU negative

12s FLtuck + 5 windshield wipers half

FRI: 5 rounds

13s german hang + 5 TOPs pulls

12s adv.frog stand + 5 pike press HeS

12s FLtuck + 5 circular archups

I think you should follow the WODs.

Have you taken a look at Killroy's design? This seems based off the BasicBWstr WOD's of the GBWOD. I did something like this last year.

Be mindful at what % you are working at. I was working at too high of a percentage but that may have been not enough quality sleep&food too.

I never tried 5 rounds, sometimes 4 instead of 3. I would like more volume with the pushing and pulling as I think this would help me.

Blairbob thank you very much for reply

This routine was based on killroy 70 routine ( diferent plane push and pull each day), but i wanted it to be reasonably short so i designed it like WOD :?:

BTW i found that 5*5 works the best for me, and i NEVER go to failure

I think its best for me to stick with this kind of routine till i develop reasonable amount of basic strenght and then proceed on with the Wods ( i realy suck at scaling them down :oops: , after month of them i felt like i was hit by the bus and i needed 5 days rest to recuperate :roll: )