Cossack squat 5x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 20 kg | 5 | 5 |
| 2 | 25 kg | 5 | 5 |
| 3 | 30 kg | 5 | 4 |
| 4 | 35 kg | 5 | 3 |
| 5 | 37.5 kg | 5 | 1 |
Martwy ciąg sumo 70 80 90 100 110 117,5 125 132,5x2
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 70 kg | 2 | 5 |
| 2 | 80 kg | 2 | 5 |
| 3 | 90 kg | 2 | 5 |
| 4 | 100 kg | 2 | 5 |
| 5 | 110 kg | 2 | 5 |
| 6 | 117.5 kg | 2 | 3 |
| 7 | 125 kg | 2 | 1 |
| 8 | 132.5 kg | 2 | 0 |
Wyciskanie leżąc wąskim chwytem 40 47,5 55 60 65 70 75 82,5x2
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 40 kg | 2 | 5 |
| 2 | 47.5 kg | 2 | 5 |
| 3 | 55 kg | 2 | 5 |
| 4 | 60 kg | 2 | 5 |
| 5 | 65 kg | 2 | 5 |
| 6 | 70 kg | 2 | 4 |
| 7 | 75 kg | 2 | 2 |
| 8 | 82.5 kg | 2 | 1 |
Wiosłowanie hantlem jednorącz 5x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 22.5 kg | 5 | 5 |
| 2 | 27.5 kg | 5 | 5 |
| 3 | 32.5 kg | 5 | 4 |
| 4 | 37.5 kg | 5 | 2 |
| 5 | 42.5 kg | 4 | 0 |
Landmine press 5x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 17.5 kg | 5 | 5 |
| 2 | 20 kg | 5 | 5 |
| 3 | 22.5 kg | 5 | 4 |
| 4 | 25 kg | 5 | 3 |
| 5 | 27.5 kg | 4 | 0 |
Modlitewnik jednorącz z hantlem 5x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 10 kg | 5 | 5 |
| 2 | 12.5 kg | 5 | 5 |
| 3 | 15 kg | 5 | 5 |
| 4 | 17.5 kg | 5 | 4 |
| 5 | 17.5 kg | 4 | 0 |