Super Force Intermediate.

INTRODUCTION
Hey Guys, welcome to my Intermediate Super Force Program!

Congrats that you may have absolve the Super Force Beginner
Program! Or you evaluate yourself as an Intermediate - let’s see if
that was the right decision!
I’ve created this program so that you’re able to workout at home
and at any places where you don’t have any equipment.
With this program you’ll be able to improve your explosive power,
strength and build a functional aesthetic muscle body!
You only need some weights and the assistant band which I love to
workout with! These new exercises, regular calisthenics and cross-
fit-inspired ones fit to the intermediate level and are challenge!
emom: During one minute you do the given number of reps, the rest
of the minute you can do a pause.
asap: Do the given number of reps as fast as you can.
amprep: Do as many reps/rounds as possible.
Take the amount of weight so that you can do the exercise properly.
If you take rest for over 48 hours, you will start losing strength and
endurance. Do not rest longer than 48 hours. Do a warm up for at
least 20 minutes to get your muscles ready to work out.
Every exercise is linked to a video explaning the certain technique.
Try out following tips of my daily morning rituals:

- warm water with a peace of lemon and spoon of honey
- natural turkey coffee with a peace of lemon and spoon of honey
- 2 spoons of bee bread
- eat small peace of raw ginger
- swallow 1 peace of garlic
Ater all you can take a breakfast.
JOIN MY EXCLUSIVE FACEBOOK SUPPORT GROUP

ONLY FOR BUYERS OF MY CURRENT PROGRAMS!
ANSWER THE QUESTION TO ENTER THE GROUP WITH YOUR ORDER NAME OR E-MAIL.
Copyright © 2020 25seven

Super Force Intermediate | Vadym Oleynik 2
DAY 1
week 1
warm up
pull ups 3 sets
15 reps rest 1 min
dips 3 sets
30 reps rest 1,5 min
muscle ups 5 sets
5 reps rest 1 min
push ups 5 sets

20 reps rest 1 min
squats 5 sets
30 reps rest 1,5 min
Stretch!

Super Force Intermediate | Vadym Oleynik
DAY 2
week 1
rest day

DAY 3
week 1
warm up
superset 1 (amrep) 20 min
1 rep burpee no rest
1 rep pull up
1 rep burpee
1 rep muscle up
1 rep leg raise
superset 2 (try with high intensity 1 set
cardio maschine)
1 min ski erg no rest
15 reps push ups
1 min assault bike
15 reps push ups
1 min row
15 reps dips
1 min ski erg
30 m sled push 50kg
Stretch!

DAY 4
week 1
rest day

DAY 5
week 1
warm up
muscle ups +5/10kg 10 min
every min 2 reps rest emom
weighted push ups +10kg 10 min

dragon flag 10 min

Stretch!

DAY 6
week 1
rest day

DAY 7
week 1
rest day

DAY 1
week 2
Warm up
back squats 1 set
3 rm rest 3 min
deadlift 1 set
3 rm rest 3 min
shoulder presses 1 set
3 rm rest 3 min
Stretch!

DAY 2
week 2
rest day

DAY 3
week 2
Warm up
one arm band pull ups 15 min
every min 2 reps each arm rest emom
band front lever raises to 90 degree 15 min
high bent arm pulling 5 sets
30 reps rest 1 min
knees to the chest pull ups 1 set
50 reps no rest
low pulling between legs 3 sets
30 reps rest 1 min
def strict handstand push ups 10 cm 5 sets
5 reps rest 2 min
Stretch!

DAY 4
week 2
rest day

DAY 5
week 2
Warm up
one side pulling 5 sets
30 reps rest 1 min
band front lever raises to 90 degree 5 sets

5 reps rest 1 min
close one side pulling 5 sets
30 reps rest 1 min
one arm band pull ups 15 min

2 reps/each side rest emom
one arm side pulling 5 sets
30 reps rest 1 min
plank 3 sets
2 min hold rest 1 min
Stretch!

DAY 6
week 2
rest day

DAY 7
week 2
rest day

DAY 1
week 3
Warm up
high elbow pulling 5 sets
30 reps rest 1 min
squat jumps 5 sets
20 reps rest 1 min
switching hands low pulling 5 sets
30 reps rest 1 min
lunges 1 set
150 reps no rest
backwards wide arm circle 5 sets
30 reps rest 1 min
double unders & burpees 30 min
15 double unders/every minute rest emom
5 burpees/ervery minute
Stretch!

DAY 2
week 3
rest day

DAY 3
week 3
Warm up
rope knee pulling 5 sets
30 reps rest 1 min
l-sit pull ups & l-sit chin ups 20 min
5 reps l-sit pull ups/1 min rest emom
5 reps l-sit chin ups/2 min
backwards arm circle 5 sets

30 reps rest 1 min
bench dips & diamond push ups 20 min
10 reps bench dips/every min rest emom
5 diamond push ups/every min
wide arm circle 5 sets

30 reps rest 1 min
leg raises & sit ups 10 min
10 reps leg raises/every min rest emomt
10 reps sit ups/every min
Stretch!

DAY 4
week 3
rest day

DAY 5
week 3
Warm up
close leg tricep low pulling 5 sets
30 reps rest 1 min
archer band pull ups 10 sets
4 reps rest 30 sec
high low close leg pulling 5 sets
30 reps rest 1 min
band typewriter pull ups 10 sets
4 reps rest 30 sec
close leg low pulling 5 sets

30 reps rest 1 min
band clock pull ups 10 sets

4 reps rest 30 sec
Stretch!

DAY 6
week 3
Rest day

DAY 7
week 3
Rest day

DAY 1
week 4
Warm up
low pulling superset 5 sets
30 reps rest 1 min
Amrap 10 min
10 push ups no rest
5 handstand push ups
single arm back pulling 5 sets
30 reps rest 1 min
asap 1 set
50 reps pull ups no rest
75 reps leg raises
100 reps squats
one side elbow pulling 5 sets
30 reps rest 1 min
sit ups 1 set
150 reps no rest
Stretch!

DAY 2
week 4
rest day

DAY 3
week 4
Warm up
rope rowing 5 sets
30 reps rest 1 min
scapular pull ups 6 sets
5 reps rest 2 min
knees to chest dips with elbows outside 2 sets
10 reps rest 2 min
scapular closed grip pull ups 6 sets
5 reps rest 2 min
10 reps rest 2 min
rope crawling 5 sets
30 reps rest 1 min
wide scapular pull ups 6 sets
5 reps rest 2 min
more on the next page!

DAY 3
week 4

10 reps rest 2 min
rope scissors 5 sets
30 reps rest 1 min
scapular chin ups 6 sets
5 reps rest 2 min
knees to chest dips elbows outside 2 sets
10 reps rest 2 min
Stretch!

DAY 4
week 4
rest day

DAY 5
week 4
Warm up
rope drummer 5 sets
30 reps rest 1 min
dragon flag 5 sets
10 reps rest 2 min
eagle pulling 5 sets
30 reps rest 1 min
one arm band pull ups 1 set
100 reps no rest
arm circle 5 sets
30 reps rest 1 min
clap push ups 1 set
100 reps no rest
Stretch!

DAY 6
week 4
rest day

DAY 7
week 4
Rest day

DAY 1
week 5
Warm up
backward skiing 5 sets
30 reps rest 1 min
pull ups 1 set
100 reps asap no rest
boxing 5 sets
30 reps rest 1 min
push ups 1 set
boxing lunges 5 sets
30 reps rest 1 min
asap 1 set
75 reps leg raises no rest
100 reps squats
Stretch!

DAY 2
week 5
Rest day

DAY 3
week 5
Warm up
back rowing 5 sets
30 reps rest 1 min
chest pull ups & dips 1 set
10/9/8/7/6/5/4/3/2/1 reps rest 1 min
1/2/3/4/5/6/7/8/9/10 reps
each exercise
double band hammer pulling 5 sets
30 reps rest 1 min
handstand push ups 10 min
3 reps/each min rest emom
low one arm double band pulling between legs 5 sets
30 reps rest 1 min
more on the next page!

DAY 3
week 5
sit ups & planks 1 set

30 reps sit ups no rest
3 min plank
20 reps sit ups

2 min plank
10 sit ups
1 min plank
Stretch!

DAY 4
week 5
Rest day

DAY 5
week 5
Warm up
switching leg low pulling 5 sets
30 reps rest 1 min
superset 1 set
100 reps double unders no rest
100 reps hands release push ups
100 reps double unders
50 reps pull ups
100 reps double unders
50 reps leg raises
Stretch!

DAY 6
week 5
Rest day

DAY 7
week 5
Rest day

DAY 1
week 6
Warm up
squat pulling 5 sets
30 reps rest 1 min
leg raises & Burpees 1 set
27/21/15/9 reps no rest
each exersice
devil superset 5 sets
30 reps rest 1 min
dips 1 set
100 reps no rest
Stretch!

DAY 2
week 6
Rest day

DAY 3
week 6
Warm up
side bent front pulling 5 sets
30 reps rest 1 min
burpees & pull ups 1 set
double band one arm pulling 5 sets
30 reps rest 1 min
high l-sit pull ups & l-sit pull ups 5 sets
5 reps high L-sit pull ups rest 2 min
5 reps L-sit pull ups
Stretch!

DAY 4
week 6
Rest day

DAY 5
week 6
Warm up
side front pulling 5 sets
30 reps rest 1 min
dragon flag & full front lever raises 5 sets
5 reps dragon flag rest 2 min
5 reps front lever raises
side back pulling 5 sets

30 reps rest 1 min
l-sit pull ups & dips 20 min
amrep rest 1 min
5 reps L-sit pull ups
10 reps dips
Stretch!

DAY 6
week 6
Rest day

DAY 7
week 6
Rest day

YOU DID IT - GREAT JOB!
SUPER FORCE ADVANCED

COMING (VERY) SOON!
CHECK OUT MY SOCIAL MEDIA AND
THE GORILLA SHOP FOR ANY UPDATES!
@iamstipke

Super Force Intermediate | Vadym Oleynik 47

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INTRODUCTION

Hey Guys, welcome to my Intermediate Super Force Program!

Every exercise is linked to a video explaning the certain technique.

Try out following tips of my daily morning rituals:

JOIN MY EXCLUSIVE FACEBOOK SUPPORT GROUP

Copyright © 2020 25seven

push ups 5 sets

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weighted push ups +10kg 10 min

dragon flag 10 min

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band front lever raises to 90 degree 5 sets

one arm band pull ups 15 min

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backwards arm circle 5 sets

wide arm circle 5 sets

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close leg low pulling 5 sets

band clock pull ups 10 sets

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more on the next page!

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knees to chest dips with elbows outside 2 sets

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more on the next page!

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sit ups & planks 1 set

20 reps sit ups

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Copyright © 2020 25seven