魔鬼式举腿：（热）212节奏平卧直举腿10/2min,单杠悬垂抬膝8/4min50s，（练）单杠悬垂屈举腿12/4min50s，12/25s.坐姿屈膝6/2min50s,
叼炸天的人旗：（热）负重20kg平卧团身龙旗接肩倒立8/2min50s,8/4min50s，（练）负重20kg平卧抬膝龙旗6/4min50s,6/40s！
刀枪不入的脖子：（热）1min/40s,（练）212节奏高低颈桥30/40s,30/50s
老虎钳一样的双手：（热）水平悬吊15s/50s，（练）负重20kg单杠双臂悬吊26s/4min50s,26s/4min50s,26s/4min50s,18s/50s！
火力强大的上臂：（热）212节奏上斜俯卧撑20/2min50s,20/4min50s，（练）单臂分腿扭腰俯卧撑左右各14/4min50s,14/25s,212节奏上斜俯卧撑6
远程地空导弹：（热）反手较快节奏折刀引体向上5/2min,5/2min，（练）反手较快节奏折刀引体向上12/2min,10/2min，负重20kg反手反向引体向上2