On Hold

Intense Duration 4 minutes

Target Areas: Back, Core

Equipment: Pull Up Bar, Barbell

Added By Nitzan Tovy

Exercises

Set 1: 1 round

Toes to Bar

8 reps

Weights: Light

Thrusters

4 reps

Weights: Moderate

Slide

1 rep

Set 2: 1 round

Toes to Bar

8 reps

Weights: Light

Thrusters

4 reps

Weights: Moderate

Slide

1 rep

Set 3: 1 round

Toes to Bar

8 reps

Weights: Light

Thrusters

4 reps

Weights: Moderate

Slide

1 rep

Set 4: 1 round

Toes to Bar

8 reps

Weights: Light

Thrusters

4 reps

Weights: Moderate

Slide

1 rep

Set 5: 1 round

Toes to Bar

8 reps

Weights: Light

Thrusters

4 reps

Weights: Moderate

Slide

1 rep

Set 6: 1 round

Toes to Bar

8 reps

Weights: Light

Thrusters

4 reps

Weights: Moderate

Slide

1 rep

Set 7: 1 round

Toes to Bar

8 reps

Weights: Light

Thrusters

4 reps

Weights: Moderate

Slide

1 rep

Set 8: 1 round

Toes to Bar

8 reps

Weights: Light

Thrusters

4 reps

Weights: Moderate

Slide

1 rep

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Log Workout

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Hold It!

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Wall Sit: Level I

Beginner

3 min

Legs

Wall

Wall Sit: Level II

Moderate

4 m 30 s

Legs

Wall

6 Hard Holding Moves

Intense

8 min

Core

Exercise Mat

Neila Rey's 4-Minute Superplank

Moderate

4 min

Core

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Intense

5 min

Core

No Equipment

On Hold

Exercises

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