BELGIAN STREET WORKOUT CUP 2024 – Sets and Reps

BSWC Sets&Reps

All athletes will be competing for the title of Belgian Champion Sets&Reps ’24.

FEMALE
Round 1:

• 15 PULL UPS/CHIN UPS
• 10 DIPS
• 30 SQUATS
• 15 PUSH UPS

Round 2 (4 athletes):

• 15 PULL UPS/CHIN UPS
• 20 PISTOL SQUATS
• 15 DIPS
• 20 SQUATS (+20KG)
• 15 DIPS

MALE
Round 1:

• 30 PUSH UPS
• 30 SQUATS
• 15 PULL UPS
• 6 MUSCLE UPS
• 10 PULL UPS
• 20 DIPS

Round 2 (8 athletes):

• 25 PUSH UPS
• 5 MUSCLE UPS
• 20 STR. BAR DIPS
• 15 PULL UPS
• 20 PISTOL SQUATS
• 10 TOES TO BAR
• 3 MUSCLE UPS

Round 3 (3 athletes):

• 15 PULL UPS (+20KG)
• 20 DIPS (+20KG)
• 25 SQUATS (+20KG)
• 5 MUSCLE UPS
• 15 STR. BAR DIPS
• 5 MUSCLE UPS
• 15 TOES TO BAR
• 25 PUSH UPS

All exercises need to be done in the order given above.
The +20kg exercises are done with a weight vest.