What exercises can you do on this street-workout set?
Pole dance, high gymnastic rings, a somersault wall and more – this is no longer ordinary training,it's a combination of calisthenics, gymnastics, pole dance and crossfit:
Acrobatics and Parkour (Somersault wall): The wall's large surface allows safe learning of dynamic rebounds (wall-run), somersaults and precise landings.
Sports Gymnastics (High rings and Rope): The high ring suspension allows full muscle-ups, levers (back/front lever) and isometric strength training. The rope, 2.5 m in structural length, is the foundation for building legendary grip strength.
Pole Dance & Core (Vertical pole and Bench): The professional Pole Dance pole allows training of strength figures (Human Flag) and acrobatic transitions (Spin, Climb, Brass Monkey). The incline bench provides isolated work on the abdominal muscles.
Military & OCR (Snake bar and Horizontal ladders): As many as two horizontal ladders and a unique 'snake' bar (2.4 m) allow 'monkey bar' endurance training – essential in preparation for obstacle races and fitness tests.
Classic Calisthenics (Bars and Parallel bars): A system of bars at various heights and parallel bars (inclined and low) guarantee ideal conditions for dips and pull-ups in any grip configuration.
Coach's tips for the S17 set
1. Pole Dance as functional strength training:Training on the vertical pole most effectively builds anti-rotational strength and engages the deep muscles of the whole trunk.
2. Rope-climbing technique:Use the 'lock' technique with your feet (J-step) to relieve your arms and climb using leg strength.