魔鬼式举腿：（热）212节奏平卧直举腿10/2min50s，单杠悬垂屈抬膝8/4min50s，（练）单杠悬垂屈举腿14/4min50s,14/25s，212节奏坐姿屈膝8/4min50s！
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8/4min50s,8/50s
老虎钳一样的双手：（热）水平悬吊15s/50s,（练）单杠双臂悬吊26s/4min50s,26s/4min50s,26s/4min50s,20s/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18/4min50s,18/25s，212节奏上斜俯卧撑8
黄金三连击：直桥试20s，L支撑折腿试20s，L支撑直腿试20s,半扭转试左右各20s