魔鬼式举腿：（热）单杠悬垂抬膝8/2min40s，单杠悬垂屈举腿8/4min40s；（练）单杠悬垂蛙举腿4/4min40s,4/25s；212节奏坐姿屈膝12/25s,6/40s；
吊炸天的人旗：（热）负重20kg平卧团身龙旗接肩倒立8/2min40s,8/4min40s；（练）负重20kg平卧团身龙旗接肩倒立再平卧抬膝龙旗下落8/4min40s,6/40s；
老虎钳一样的双手：（热）水平悬吊15s/40s；（练）负重20kg单杠双臂悬吊30s/4min40s,30/4min40s,30s/4min40s,22s/40s；
火力强大的上臂：（热）212节奏上斜俯卧撑20/2min40s,20/4min40s；（练）单臂分腿半俯卧撑左8,右8/4min40s；左5，右8