Assistance and support
These notes combine advice from 252 reviewed passages across 126 workouts.
Overview
Section titled “Overview”Assistance comes in several forms, including a wall, a chair, rings, a partner, and light hand or foot contact. Support helps you balance, holds a position, or lightens a load while you still perform the movement yourself. [2] [5] [12] [13] [46] [51] [61] [99] [115] [127] [135] [141] [143] [152] [153] [178] [227] [238]
Take only as much help as you need. Too much assistance hides how you control your own bodyweight, so use supports selectively and reduce them gradually as you improve. [90] [114] [117] [118] [128] [139] [157] [194] [226] [228]
Principles of assistance
Section titled “Principles of assistance”Use only the assistance needed rather than taking full assistance. Reduce assistance gradually as strength and balance improve, and transfer the weight back slowly until the support is no longer needed. [114] [117] [118] [128] [139] [157] [194] [226] [228]
The trainee should perform the movement themselves. When a load is too heavy, provide only light assistance and let them push it themselves. [227] [238]
Repeated, physically assisted practice with changing support points can help the body learn a movement’s mechanics. Assisted practice can also take you past your current range, and later you can work toward reproducing that range on your own. [75] [107]
Assistance only takes you so far. Practice develops the perception and corrections you need for balance. [43]
Wall support
Section titled “Wall support”The wall can hold and support you during balance work. Treat it as a backstop that catches you if you fall backward, and keep the palms open without making fists. [2] [5] [34]
In handstand work, treat the wall as a last resort rather than a support you can trust. Think of it as an assistant standing beside you. Practice beside it as a safety in case you go backward, and descend straight back normally. [49] [57] [243]
When you do use the wall, do not lean your full weight into it. Keep the body upright and use the wall only as light help. [65]
Try the movement without the wall first. If you drift backward, use the wall, and move closer to it when you need to stop drifting backward. [28] [29]
Use the wall first for balance assistance and later for form, such as keeping the body vertical and aligned. Once balance is established, use the wall mainly as a vertical alignment reference and gradually reduce contact. Once balance no longer needs the wall, use it only to correct form or to do more push-ups without thinking about balance. [10] [69] [74] [188]
Kick up as if the wall were not there while staying aware that it is behind you. Do not try to balance between the hands. Lean on the wall instead. [24] [54]
Touching the wall on the way up can teach the body a wall habit even when you could balance without it. When you touch the wall, pull back from it immediately so the body does not start taking support from it. [58] [59]
For the 90-degree wall-handstand variation, push through the fingers and use short five-second holds. The wall provides support, so no spotter is needed. [1]
A wall-assisted swing-up drill is to kick up, hold with one foot on the wall for five seconds, and come down, aiming for five out of five. [8]
Stay at the wall briefly, remember the position there, and use it to find the balance while keeping the legs straight. [122] [173]
For a parallel-bar handstand, start leaning against the wall to learn the feeling, then pull away from the wall and try to hold. [37] [38]
For a supported descent, lean lightly on the wall to keep control and descend slightly deeper. Move closer to the support if being too far away causes leaning during the descent. In a separate one-leg movement, stay upright and use nearby wall support to avoid sideways leaning. [136] [138] [140]
For one-arm work, hold onto something such as a wall for support. During a one-arm hang, press the free arm against a wall to stop rotation. [137] [161]
Lean against a wall if you want to keep sway at zero. [156]
Use a wide wall for light support at different contact points. Practice slowly and gradually increase the stretch. You can stretch hard without a partner by using a wall, standing with your hips against it and pushing from that position. Use light wall support to practice slow motions such as touching the knees to the floor and rising, and to understand a slight sitting motion. [17] [101] [158] [159]
Use the wall for support when needed, but practice the first ascent without touching it. [167]
A corridor can support balance practice because its walls limit backward and forward movement, so you work within the angle between them. [170] [171]
Practice the cartwheel beside a wall so the body stays straight. During a side-opening leg swing, keep the body upright and move sideways. You may hold the wall for support. [20] [21]
For seated dumbbell bench work, keep the body upright and braced. Lean the bench and your body against a wall if needed to hold the position. For single-leg lowering and rising, use the wall to keep balance, avoid leaning, and adjust the body side to side as you descend. [47] [55]
Correct the frog movement by placing the lower back against the wall. Practice the larger keycap variation with wall assistance, and after entering, touch the wall and open slightly backward. Practice the backward descent in place with wall help as a step toward doing it without the wall. [64] [66] [92]
Assistance bands
Section titled “Assistance bands”Resistance bands are important training equipment. They provide substantial assistance even when you train alone, and a thin band providing about five kilograms of assistance is a good, moderate level of help. [81] [185] [201]
Keep band tension low so the working muscles do the movement, and reduce assistance as you get stronger. The band should assist the movement, with the working muscles doing the work. [94] [95]
Treat the band as a small hand that only helps. Keep actively supporting the position yourself and continuously reduce the weight you place on it. [115] [127] [178]
Waist-level band assistance provides graded support that decreases as strength improves, unlike a setup in which the band carries most of the load. The tension in an assistance band also decreases as the band rises. [119] [192]
A band can be present just for reassurance even when it carries little or no weight. A very light assistance band can be used for reassurance, but may be unnecessary. [180] [193]
A band can make a movement easier when held in the hands, or harder when stretched outward for added resistance. Start someone who has never done the movement with band assistance. [121]
Set a band over high parallel bars and around the waist to practice planche positions, working from tuck to advanced tuck toward full. Hold the hands as if at a 45-degree angle so the band sets the planche form. [26] [73]
For front lever work, run a band around the waist and rings so it carries the hips first, then progress to leg support. Position the band around the waist-hip junction or over the upper hips, leave some slack, and keep the arms down so the legs can open naturally. [31] [32] [113] [116]
For ring cross training, route the strap through the ring so it supports part of your weight while you hold the ring, and save direct ring-only execution for competition. [30]
Enter the back lever with band assistance and an inside pull, and do not go straight into the position. [86]
A band on a bar, looped around the shoe, can balance you during handstand practice, and a spotter works too. The setup can be tried at home. [80] [85]
Use a support band when it helps you stand more upright. [98]
When teaching a movement, run a band over the bar so it balances part of the weight and makes the skill easier to show. [96]
In a band setup where the band must not bend, face the wall, stand sideways, and hold both sides of the band. Stand under the ring or band, face forward, and keep the arms and body braced. [35] [36]
A narrow black band can increase the opening, help a handstand rise, and stop the knee from bending. In band-assisted holds, adjust the band and avoid arching or overextending, using only as much extension as needed. [33] [76]
When you cannot reach the bar from a distance, fold a band once and pull it to assist the descent. Use band assistance to practice Front Diver form. A band can be anchored to a fixed point for leg pulls and similar exercises. [6] [79] [84] [93]
The assistance band should be slightly taut before you begin the downward pull. [120]
Use slower, band-assisted practice to correct and memorize body position when form breaks down, such as during single-leg extension. [179]
The band can be held either inside or over the hand. Both are acceptable. Position the band above the waist rather than over the hips. [183] [184]
For a band-assisted L-sit muscle-up, place the band over the hips so sitting makes it taut, keep the L-sit shape, and rise while holding it tight. [189] [190] [191]
Use a band to help prevent coming out of position during the descent of a tukat. In a seated band exercise, route the band behind the back, under the armpits, and behind the feet, then extend and pull with the core rather than the feet. [202] [203]
Hold the band doubled for assistance. Go up first so the band can carry you, hold it from the hips, and fix the hip position from a seated setup for a controlled movement. [204] [205] [206]
Use a band for high pull-ups with a false grip when you need help passing the bar. [209]
For a band-assisted floor L-sit, wrap the band around the neck, attach one end to each foot, and press up with the hands on the floor. Keep the legs straight and reach upward while the band draws the feet toward the body. [216] [217]
Increase band tension to lift higher, and keep the hands fully on the floor. The band lifts the feet by supporting the lower abdominals. Without it, the lower abdominals may not be able to pull the feet up. [218] [219]
An elastic stretched between two bars should be used only as a light contact cue. It should not carry weight. [220]
In the flag, let the rope or rings support you as you move inward, and gradually reduce reliance on the other arm. [186] [187]
A band can help maintain a handstand position, while a person holding you provides different support that can enable better execution. [124]
Use longer holds with the band, around ten to twelve seconds, and shorter holds of about five seconds without it. [126] [181]
Chair and foot support
Section titled “Chair and foot support”If you anchor your feet during sit-ups, use the anchor only to stop the feet from lifting, never to generate force. [11]
Chair or foot support should only stabilize you. The abdominals must do the lifting and lowering, and the lowering should be slow. [12] [13]
Keep the feet on the floor as a precaution, and if they lift, only a small point touches as you lower slowly. [14] [15]
If you need to anchor something, place the support over the knee. A foot that is used to being tucked under something will keep looking for that support. [18]
When using foot support for sit-ups, let only the toes touch and move slowly. [19]
Use a chair or the other foot for balance support only, without carrying weight on it. Use a chair only for light assistance, keeping most of the work on yourself and avoiding transferring too much weight to it. [56] [99] [135]
Brace the foot against a chair when it needs to stay fixed, which makes the setup more comfortable and stable. [87]
If a movement needs a higher start, put a chair or something under the foot to raise it. [67]
Place the feet under the chair so it only prevents them from lifting. Do not push forcefully through the toes. [112]
Do not keep a chair behind you as a safety net. If you always use it, you will always need it, and falling at first is a normal part of learning. [123]
Use light support such as a chair or the back of a pillow to make a setup comfortable, without bending deeply. [133] [134]
Hand and fingertip assistance
Section titled “Hand and fingertip assistance”Hand assistance can be used initially and removed later. [199]
When a load cannot be lifted unaided, use hand assistance twice and progress gradually from six to eight to ten repetitions. [197]
If later sets become difficult, lightly assist the movement with your hand. [103]
When you start struggling around repetition six or seven, use the false grip first. If it helps, add light assistance from two fingers of the other hand, gradually increasing from one or two kilograms to three. [104]
Use light fingertip touches where you struggle. Keep the assisting hand for balance and give only light support. [46] [51] [61]
Fingertip support suits the second movement in a sequence better than the first. [62]
When a full pull is too hard, drive the elbow upward and keep the other arm active as support, and do not leave it loose. [23]
During the dip, use hand support only at the final point rather than relying on it throughout. [100]
Spotting and partner assistance
Section titled “Spotting and partner assistance”Assist the upward phase as needed, but have the trainee lower slowly and under control instead of dropping with gravity. [225] [228]
Maintain the trainee’s arc and keep the elbows close. Technique is the dominant factor in assisted work. [237]
A spotter can guide one-arm and transitional work by holding and turning the athlete so the mechanics become clear. [147]
Partner training improves motivation, makes rest periods clear, and lets partners assist each other. [241]
Advanced gymnastics training and some gyms use partner assistance in which one person holds or supports while the other performs push-ups. [102] [125]
Let the trainee jump and grab the bar themselves instead of lifting them into position. [230]
Assistance for specific movements
Section titled “Assistance for specific movements”Progress handstand work gradually through fingertip support, pull-hold-lower, and knee-supported practice before free balance. [9]
For supported handstand push-ups, lean into the movement and keep the feet supported, and do not lift them into the air. [41]
Progress from a straight-arm supported hold toward advanced tuck, using light foot support and removing it as strength grows. [68]
In arm-balance drills, let the feet touch lightly for assistance while the arms carry the body. [71]
A single-leg squat can be practiced with assistance from one or both hands, a partner, or rings. [152]
For ring-assisted pistol squats, position the rings high enough to act as a balancer during the descent, take minimal assistance, keep the heel down, and move continuously. [142] [144] [145] [146]
Use rings only for balance and light help. Avoid hanging on them or taking too much force from them. [141] [143] [153]
In a movement combination, take a very slight push from below to reach a hold, as light as a negative muscle-up. [148] [149]
An assisted pull-up machine reduces the effective load by the amount of assistance rather than adding weight to the pull-up. [150]
In acroyoga, one person can be lifted from the shoulder and guided into a handstand from hand to hand. [151]
Touch one foot to rise slightly, then pull the foot away before performing the dips. [154]
Use assistance initially to keep the other leg upright at about 90 degrees. [155]
In assisted pull-ups, prefer a roughly 95 percent descent with a correct ascent over a full descent followed by a poor ascent. A spring can provide about 20 percent assistance. [160]
In the slow muscle-up, use light foot support, especially at the start and at the sticking point. Keep the elbows moving backward slowly as the body descends, and remove the foot support as you progress. Use the post grip during the pull-up phase and light foot support at the sticking point. [163] [164] [165] [166] [168] [169] [175] [176] [177]
For the L-sit, start on a lower bar with light assistance, reduce the assistance, and then progress. [215]
On parallel bars the legs start from a height because of the gap, while on the floor they must be lifted from zero, which is harder. Practice the floor transition first. [214]
Lifting lightly from the elbows can help a trainee reach the target repetitions and makes shoulder strengthening more comfortable. [221]
Perform pull-ups with the feet on the ground, using the feet for support. [222]
In foot-assisted pull-ups, pull until the bar nearly touches the chest. Once about fifteen comfortable repetitions are possible, pull-ups will come. [223]
For the movement labeled ‘Hensden,’ practice the 90-degree position with a partner and a large box before starting at the wall. [231]
Water buoyancy can support practice of a press movement in a pool. [131]
When a stance needs something to hold it, use a small support and adjust to a 45-degree angle. [132]
When teaching a beginner a movement that needs a flat body, place a support such as a cushion or sponge at the sides to hold the position. [89]
Victorian work needs a low table or stand, and without it the movement cannot be set up. [27]
For the Tate Press setup, set the support slightly above knee height. [4]
The contact point only needs to sit over the diaphragm and may be slightly off center. [7]
Use a towel or bag as a temporary aid, with the goal of doing the movement without it later. [53]
For a sliding locking drill, put a towel over the pull-up bar, attach it at shoulder height, pull to chin height, and shift side to side while holding. [52]
Perform the assisted push-up with the feet spread wide and the hands brought toward the hips. [210]
On slippery surfaces, use magnesium or a drier surface and pull to the side. [242]
Stretching with assistance
Section titled “Stretching with assistance”You do not need a partner to stretch, though a partner can make stretching faster. [3]
Assisted stretching can shorten the time needed to reach a position compared with practicing alone. [108]
When a partner stretches you by squeezing at the joints, you tend to tense up too. [77]
In assisted stretches, use support to hold positions, move slowly, and keep the involved body parts engaged, such as keeping the hips on the ground, the knees tight, and the foot tense. [200] [207] [208]
A middle split device with a pulley system opens the legs gradually and lets you feel your own limit. A smaller cable version works too, and a partner can do the same job. [82] [83]
Hold a vertical bar to help open the legs straight during flexibility work. [42]
Rise from the bent-leg kick-up with hand assistance. Use as little help as possible during the descent. The movement is used for mobility. [211]
In this mobility movement the leg may lift into the air as it stretches, and that is not a problem. Minimize momentum and use hand support. [212]
Wrist support and belts
Section titled “Wrist support and belts”Wrist wraps can make movements feel stronger, but getting used to them can make unwrapped work feel harder. Reliance on them is not a good habit. [109] [162]
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Workout: workout:2024-11-28
Passage: passage:2024-11-28:001588-001593
68. 2024-12-24, 2332.7-2353.6s
Workout: workout:2024-12-24
Passage: passage:2024-12-24:000910-000920
69. 2024-12-29, 45.4-65.2s
Workout: workout:2024-12-29
Passage: passage:2024-12-29:000008-000015
70. 2024-12-29, 3310.2-3353.5s
Workout: workout:2024-12-29
Passage: passage:2024-12-29:001163-001177
71. 2024-12-29, 3449.9-3465.3s
Workout: workout:2024-12-29
Passage: passage:2024-12-29:001215-001217
72. 2024-12-29, 4803.9-4842.2s
Workout: workout:2024-12-29
Passage: passage:2024-12-29:001691-001707
73. 2024-12-31, 1823.1-1827.5s
Workout: workout:2024-12-31
Passage: passage:2024-12-31:000590-000590
74. 2025-01-05, 2319.5-2327.4s
Workout: workout:2025-01-05
Passage: passage:2025-01-05:000628-000631
75. 2025-01-07, 4200.1-4220.2s
Workout: workout:2025-01-07
Passage: passage:2025-01-07:001583-001590
76. 2025-01-07, 5770.8-5785.5s
Workout: workout:2025-01-07
Passage: passage:2025-01-07:002133-002138
77. 2025-01-09, 1878.5-1888.7s
Workout: workout:2025-01-09
Passage: passage:2025-01-09:000569-000570
78. 2025-01-11, 5113.7-5131.4s
Workout: workout:2025-01-11
Passage: passage:2025-01-11:001664-001669
79. 2025-01-15, 1863.6-1867.9s
Workout: workout:2025-01-15
Passage: passage:2025-01-15:000602-000603
80. 2025-01-15, 2145.5-2163.8s
Workout: workout:2025-01-15
Passage: passage:2025-01-15:000679-000686
81. 2025-01-17, 5256.1-5259.9s
Workout: workout:2025-01-17-meeting-tldv-678a0f065f918b0013a6cef3
Passage: passage:2025-01-17-meeting-tldv-678a0f065f918b0013a6cef3:001563-001565
82. 2025-01-17, 5274.6-5309.5s
Workout: workout:2025-01-17-meeting-tldv-678a0f065f918b0013a6cef3
Passage: passage:2025-01-17-meeting-tldv-678a0f065f918b0013a6cef3:001571-001583
83. 2025-01-17, 5428.2-5445.5s
Workout: workout:2025-01-17-meeting-tldv-678a0f065f918b0013a6cef3
Passage: passage:2025-01-17-meeting-tldv-678a0f065f918b0013a6cef3:001607-001610
84. 2025-01-17, 1863.6-1867.9s
Workout: workout:2025-01-17-muscle-machine-5
Passage: passage:2025-01-17-muscle-machine-5:000602-000603
85. 2025-01-17, 2145.5-2171.9s
Workout: workout:2025-01-17-muscle-machine-5
Passage: passage:2025-01-17-muscle-machine-5:000679-000689
86. 2025-01-31, 940.3-946.2s
Workout: workout:2025-01-31
Passage: passage:2025-01-31:000231-000234
87. 2025-01-31, 1108.5-1114.7s
Workout: workout:2025-01-31
Passage: passage:2025-01-31:000288-000292
88. 2025-02-14, 1617.0-1621.8s
Workout: workout:2025-02-14
Passage: passage:2025-02-14:000501-000504
89. 2025-02-14, 2413.4-2436.0s
Workout: workout:2025-02-14
Passage: passage:2025-02-14:000809-000817
90. 2025-02-16, 3522.7-3542.5s
Workout: workout:2025-02-16
Passage: passage:2025-02-16:001220-001228
91. 2025-02-18, 3071.0-3087.3s
Workout: workout:2025-02-18
Passage: passage:2025-02-18:000863-000870
92. 2025-02-20, 2619.7-2645.0s
Workout: workout:2025-02-20
Passage: passage:2025-02-20:001053-001062
93. 2025-02-20, 3225.9-3256.1s
Workout: workout:2025-02-20
Passage: passage:2025-02-20:001293-001304
94. 2025-02-20, 3345.3-3392.3s
Workout: workout:2025-02-20
Passage: passage:2025-02-20:001348-001365
95. 2025-02-20, 3628.2-3642.2s
Workout: workout:2025-02-20
Passage: passage:2025-02-20:001464-001471
96. 2025-03-05, 5012.3-5025.0s
Workout: workout:2025-03-05
Passage: passage:2025-03-05:001910-001918
97. 2025-03-07, 2314.7-2351.4s
Workout: workout:2025-03-07
Passage: passage:2025-03-07:000731-000735
98. 2025-03-07, 3941.5-3946.9s
Workout: workout:2025-03-07
Passage: passage:2025-03-07:001296-001299
99. 2025-03-07, 4090.5-4107.1s
Workout: workout:2025-03-07
Passage: passage:2025-03-07:001347-001352
100. 2025-03-07, 4246.8-4259.2s
Workout: workout:2025-03-07
Passage: passage:2025-03-07:001400-001405
101. 2025-03-18, 3860.4-3900.7s
Workout: workout:2025-03-18
Passage: passage:2025-03-18:001129-001138
102. 2025-03-20, 987.6-1007.3s
Workout: workout:2025-03-20
Passage: passage:2025-03-20:000278-000280
103. 2025-03-20, 1878.0-1885.4s
Workout: workout:2025-03-20
Passage: passage:2025-03-20:000466-000466
104. 2025-03-20, 2235.6-2255.9s
Workout: workout:2025-03-20
Passage: passage:2025-03-20:000634-000643
105. 2025-03-25, 4506.8-4513.6s
Workout: workout:2025-03-25
Passage: passage:2025-03-25:001440-001441
106. 2025-04-02, 85.8-91.5s
Workout: workout:2025-04-02
Passage: passage:2025-04-02:000021-000023
107. 2025-04-02, 4738.9-4756.9s
Workout: workout:2025-04-02
Passage: passage:2025-04-02:001553-001559
108. 2025-04-04, 4138.5-4152.4s
Workout: workout:2025-04-04
Passage: passage:2025-04-04:001152-001158
109. 2025-04-08, 2057.8-2066.3s
Workout: workout:2025-04-08
Passage: passage:2025-04-08:000383-000383
110. 2025-04-08, 2075.8-2087.6s
Workout: workout:2025-04-08
Passage: passage:2025-04-08:000387-000391
111. 2025-04-08, 2100.9-2155.2s
Workout: workout:2025-04-08
Passage: passage:2025-04-08:000395-000407
112. 2025-04-29, 1688.7-1715.4s
Workout: workout:2025-04-29
Passage: passage:2025-04-29:000401-000411
113. 2025-05-02, 2279.3-2314.2s
Workout: workout:2025-05-02
Passage: passage:2025-05-02:000807-000818
114. 2025-05-02, 2520.5-2573.2s
Workout: workout:2025-05-02
Passage: passage:2025-05-02:000926-000927
115. 2025-05-02, 2710.1-2724.4s
Workout: workout:2025-05-02
Passage: passage:2025-05-02:000981-000985
116. 2025-05-02, 2757.9-2774.6s
Workout: workout:2025-05-02
Passage: passage:2025-05-02:000993-000999
117. 2025-05-02, 2808.9-2820.8s
Workout: workout:2025-05-02
Passage: passage:2025-05-02:001017-001023
118. 2025-05-02, 3033.2-3044.8s
Workout: workout:2025-05-02
Passage: passage:2025-05-02:001096-001100
119. 2025-05-02, 3076.0-3100.6s
Workout: workout:2025-05-02
Passage: passage:2025-05-02:001115-001124
120. 2025-05-02, 4850.7-4860.1s
Workout: workout:2025-05-02
Passage: passage:2025-05-02:001690-001693
121. 2025-05-06, 2915.3-2988.0s
Workout: workout:2025-05-06
Passage: passage:2025-05-06:001086-001117
122. 2025-05-06, 4029.9-4041.3s
Workout: workout:2025-05-06
Passage: passage:2025-05-06:001439-001442
123. 2025-05-08, 1720.0-1738.5s
Workout: workout:2025-05-08
Passage: passage:2025-05-08:000688-000702
124. 2025-05-08, 1911.4-1934.0s
Workout: workout:2025-05-08
Passage: passage:2025-05-08:000774-000781
125. 2025-05-08, 2251.8-2257.3s
Workout: workout:2025-05-08
Passage: passage:2025-05-08:000894-000896
126. 2025-05-11, 3367.2-3384.0s
Workout: workout:2025-05-11
Passage: passage:2025-05-11:001048-001055
127. 2025-05-13, 3480.6-3499.7s
Workout: workout:2025-05-13
Passage: passage:2025-05-13:001131-001142
128. 2025-05-15, 256.2-275.3s
Workout: workout:2025-05-15
Passage: passage:2025-05-15:000085-000090
129. 2025-05-15, 2602.9-2623.4s
Workout: workout:2025-05-15
Passage: passage:2025-05-15:000949-000958
130. 2025-05-15, 2626.4-2660.2s
Workout: workout:2025-05-15
Passage: passage:2025-05-15:000961-000978
131. 2025-05-15, 5323.3-5330.9s
Workout: workout:2025-05-15
Passage: passage:2025-05-15:001950-001952
132. 2025-05-19, 2144.7-2156.8s
Workout: workout:2025-05-19
Passage: passage:2025-05-19:000678-000685
133. 2025-05-19, 6779.7-6788.7s
Workout: workout:2025-05-19
Passage: passage:2025-05-19:002267-002274
134. 2025-05-23, 2122.2-2130.8s
Workout: workout:2025-05-23
Passage: passage:2025-05-23:000534-000536
135. 2025-06-15, 4672.8-4675.4s
Workout: workout:2025-06-15
Passage: passage:2025-06-15:001615-001616
136. 2025-06-18, 3020.6-3028.3s
Workout: workout:2025-06-18
Passage: passage:2025-06-18:000825-000828
137. 2025-07-01, 1201.9-1211.1s
Workout: workout:2025-07-01
Passage: passage:2025-07-01:000423-000426
138. 2025-07-18, 3318.2-3340.1s
Workout: workout:2025-07-18
Passage: passage:2025-07-18:000712-000712
139. 2025-07-18, 3631.4-3641.0s
Workout: workout:2025-07-18
Passage: passage:2025-07-18:000785-000787
140. 2025-07-18, 3641.0-3657.8s
Workout: workout:2025-07-18
Passage: passage:2025-07-18:000788-000793
141. 2025-08-07, 2100.2-2103.2s
Workout: workout:2025-08-07
Passage: passage:2025-08-07:000580-000581
142. 2025-08-07, 2104.8-2126.4s
Workout: workout:2025-08-07
Passage: passage:2025-08-07:000583-000590
143. 2025-08-07, 2129.6-2142.9s
Workout: workout:2025-08-07
Passage: passage:2025-08-07:000592-000600
144. 2025-08-10, 1806.9-1842.1s
Workout: workout:2025-08-10
Passage: passage:2025-08-10:000428-000441
145. 2025-08-10, 1909.9-1935.1s
Workout: workout:2025-08-10
Passage: passage:2025-08-10:000446-000446
146. 2025-08-10, 1951.7-1975.2s
Workout: workout:2025-08-10
Passage: passage:2025-08-10:000449-000458
147. 2025-08-10, 2798.5-2828.7s
Workout: workout:2025-08-10
Passage: passage:2025-08-10:000705-000713
148. 2025-08-13, 3184.0-3200.6s
Workout: workout:2025-08-13
Passage: passage:2025-08-13:000719-000727
149. 2025-08-13, 3225.8-3233.3s
Workout: workout:2025-08-13
Passage: passage:2025-08-13:000742-000745
150. 2025-08-15, 553.7-573.7s
Workout: workout:2025-08-15
Passage: passage:2025-08-15:000128-000137
151. 2025-08-15, 649.5-653.6s
Workout: workout:2025-08-15
Passage: passage:2025-08-15:000165-000166
152. 2025-08-15, 2432.9-2445.2s
Workout: workout:2025-08-15
Passage: passage:2025-08-15:000628-000632
153. 2025-08-18, 2212.2-2241.1s
Workout: workout:2025-08-18
Passage: passage:2025-08-18:000550-000552
154. 2025-08-18, 2636.9-2650.6s
Workout: workout:2025-08-18
Passage: passage:2025-08-18:000714-000720
155. 2025-08-22, 1940.9-1949.5s
Workout: workout:2025-08-22
Passage: passage:2025-08-22:000430-000434
156. 2025-09-08, 1475.1-1487.9s
Workout: workout:2025-09-08
Passage: passage:2025-09-08:000531-000533
157. 2025-09-24, 630.0-645.3s
Workout: workout:2025-09-24
Passage: passage:2025-09-24:000186-000195
158. 2025-09-26, 391.4-407.6s
Workout: workout:2025-09-26
Passage: passage:2025-09-26:000103-000106
159. 2025-09-26, 3856.4-3860.7s
Workout: workout:2025-09-26
Passage: passage:2025-09-26:000789-000790
160. 2025-10-05, 1762.9-1798.3s
Workout: workout:2025-10-05
Passage: passage:2025-10-05:000352-000359
161. 2025-10-21, 4635.9-4648.4s
Workout: workout:2025-10-21
Passage: passage:2025-10-21:001327-001331
162. 2025-10-26, 1738.4-1772.0s
Workout: workout:2025-10-26
Passage: passage:2025-10-26:000438-000452
163. 2025-12-13, 1289.8-1308.6s
Workout: workout:2025-12-13
Passage: passage:2025-12-13:000384-000391
164. 2025-12-13, 1378.7-1388.6s
Workout: workout:2025-12-13
Passage: passage:2025-12-13:000412-000416
165. 2025-12-13, 1441.4-1450.9s
Workout: workout:2025-12-13
Passage: passage:2025-12-13:000448-000449
166. 2025-12-13, 1465.1-1489.1s
Workout: workout:2025-12-13
Passage: passage:2025-12-13:000454-000462
167. 2025-12-16, 4319.6-4323.1s
Workout: workout:2025-12-16
Passage: passage:2025-12-16:001360-001360
168. 2025-12-18, 1475.9-1488.5s
Workout: workout:2025-12-18-slow-muscle-up-6-1
Passage: passage:2025-12-18-slow-muscle-up-6-1:000236-000245
169. 2025-12-20, 1097.5-1113.2s
Workout: workout:2025-12-20-slow-muscle-up-7
Passage: passage:2025-12-20-slow-muscle-up-7:000241-000245
170. 2025-12-28, 1639.8-1657.2s
Workout: workout:2025-12-28
Passage: passage:2025-12-28:000569-000581
171. 2025-12-28, 2202.9-2218.3s
Workout: workout:2025-12-28
Passage: passage:2025-12-28:000790-000795
172. 2025-12-31, 1409.5-1420.8s
Workout: workout:2025-12-31
Passage: passage:2025-12-31:000448-000453
173. 2026-01-09, 1226.0-1232.0s
Workout: workout:2026-01-09
Passage: passage:2026-01-09:000369-000371
174. 2026-01-11, 2481.9-2491.4s
Workout: workout:2026-01-11
Passage: passage:2026-01-11:000655-000658
175. 2026-01-13, 2799.2-2835.4s
Workout: workout:2026-01-13
Passage: passage:2026-01-13:000733-000745
176. 2026-01-13, 3006.3-3010.2s
Workout: workout:2026-01-13
Passage: passage:2026-01-13:000786-000787
177. 2026-01-13, 3014.9-3039.4s
Workout: workout:2026-01-13
Passage: passage:2026-01-13:000789-000800
178. 2026-01-13, 4615.4-4631.5s
Workout: workout:2026-01-13
Passage: passage:2026-01-13:001219-001225
179. 2026-01-15, 3301.8-3311.4s
Workout: workout:2026-01-15
Passage: passage:2026-01-15:000833-000837
180. 2026-01-23, 2806.8-2828.8s
Workout: workout:2026-01-23-meeting
Passage: passage:2026-01-23-meeting:000739-000744
181. 2026-01-23, 3992.5-4002.2s
Workout: workout:2026-01-23-meeting
Passage: passage:2026-01-23-meeting:001018-001021
182. 2026-02-03, 4510.3-4516.6s
Workout: workout:2026-02-03
Passage: passage:2026-02-03:001129-001131
183. 2026-02-05, 2042.5-2053.2s
Workout: workout:2026-02-05
Passage: passage:2026-02-05:000588-000590
184. 2026-02-05, 2324.7-2332.3s
Workout: workout:2026-02-05
Passage: passage:2026-02-05:000640-000644
185. 2026-02-05, 3099.3-3115.5s
Workout: workout:2026-02-05
Passage: passage:2026-02-05:000868-000874
186. 2026-02-09, 3144.2-3191.1s
Workout: workout:2026-02-09
Passage: passage:2026-02-09:000857-000884
187. 2026-02-09, 3572.1-3581.6s
Workout: workout:2026-02-09
Passage: passage:2026-02-09:000980-000986
188. 2026-02-14, 690.7-731.2s
Workout: workout:2026-02-14
Passage: passage:2026-02-14:000163-000174
189. 2026-02-14, 1632.7-1650.9s
Workout: workout:2026-02-14
Passage: passage:2026-02-14:000417-000423
190. 2026-02-14, 1884.1-1912.5s
Workout: workout:2026-02-14
Passage: passage:2026-02-14:000484-000491
191. 2026-02-14, 2024.2-2029.8s
Workout: workout:2026-02-14
Passage: passage:2026-02-14:000506-000508
192. 2026-02-14, 2283.2-2290.2s
Workout: workout:2026-02-14
Passage: passage:2026-02-14:000608-000609
193. 2026-02-14, 2345.9-2349.3s
Workout: workout:2026-02-14
Passage: passage:2026-02-14:000621-000622
194. 2026-02-14, 2458.6-2476.8s
Workout: workout:2026-02-14
Passage: passage:2026-02-14:000664-000667
195. 2026-03-05, 1329.9-1348.3s
Workout: workout:2026-03-05
Passage: passage:2026-03-05:000351-000357
196. 2026-03-05, 2120.1-2128.0s
Workout: workout:2026-03-05
Passage: passage:2026-03-05:000548-000552
197. 2026-03-07, 1419.9-1433.3s
Workout: workout:2026-03-07
Passage: passage:2026-03-07:000385-000389
198. 2026-03-18, 3361.2-3362.7s
Workout: workout:2026-03-18
Passage: passage:2026-03-18:000837-000837
199. 2026-04-28, 1426.4-1428.9s
Workout: workout:2026-04-28
Passage: passage:2026-04-28:000411-000413
200. 2026-05-10, 1127.5-1135.9s
Workout: workout:2026-05-10
Passage: passage:2026-05-10:000342-000346
201. 2026-05-13, 320.7-322.3s
Workout: workout:2026-05-13
Passage: passage:2026-05-13:000090-000091
202. 2026-05-13, 3398.3-3410.7s
Workout: workout:2026-05-13
Passage: passage:2026-05-13:001337-001344
203. 2026-05-19, 1860.7-1870.0s
Workout: workout:2026-05-19
Passage: passage:2026-05-19:000483-000487
204. 2026-05-19, 3103.7-3108.5s
Workout: workout:2026-05-19
Passage: passage:2026-05-19:000791-000793
205. 2026-05-19, 3138.7-3166.0s
Workout: workout:2026-05-19
Passage: passage:2026-05-19:000797-000804
206. 2026-05-19, 3245.8-3263.6s
Workout: workout:2026-05-19
Passage: passage:2026-05-19:000838-000844
207. 2026-05-24, 2525.5-2542.1s
Workout: workout:2026-05-24-onur-orhan
Passage: passage:2026-05-24-onur-orhan:000672-000682
208. 2026-05-24, 2547.0-2560.3s
Workout: workout:2026-05-24-onur-orhan
Passage: passage:2026-05-24-onur-orhan:000684-000691
209. 2026-05-24, 2847.3-2878.5s
Workout: workout:2026-05-24-onur-orhan
Passage: passage:2026-05-24-onur-orhan:000790-000798
210. 2026-06-11, 2031.5-2054.4s
Workout: workout:2026-06-11
Passage: passage:2026-06-11:000508-000523
211. 2026-06-16, 605.2-633.9s
Workout: workout:2026-06-16-onur-orhan-explosion-tldv-6a3119af4dea8900137026eb
Passage: passage:2026-06-16-onur-orhan-explosion-tldv-6a3119af4dea8900137026eb:000163-000175
212. 2026-06-16, 956.3-968.9s
Workout: workout:2026-06-16-onur-orhan-explosion-tldv-6a3119af4dea8900137026eb
Passage: passage:2026-06-16-onur-orhan-explosion-tldv-6a3119af4dea8900137026eb:000325-000332
213. 2026-06-18, 2796.1-2801.2s
Workout: workout:2026-06-18
Passage: passage:2026-06-18:001007-001008
214. 2026-06-21, 2105.0-2162.7s
Workout: workout:2026-06-21
Passage: passage:2026-06-21:000731-000746
215. 2026-07-06, 468.6-479.4s
Workout: workout:2026-07-06
Passage: passage:2026-07-06:000146-000153
216. 2026-07-20, 1441.0-1469.5s
Workout: workout:2026-07-20
Passage: passage:2026-07-20:000327-000338
217. 2026-07-20, 1500.5-1524.1s
Workout: workout:2026-07-20
Passage: passage:2026-07-20:000354-000363
218. 2026-07-20, 1565.4-1572.0s
Workout: workout:2026-07-20
Passage: passage:2026-07-20:000383-000388
219. 2026-07-20, 1584.2-1607.5s
Workout: workout:2026-07-20
Passage: passage:2026-07-20:000390-000398
220. 2026-07-24, 3990.8-3998.7s
Workout: workout:2026-07-24
Passage: passage:2026-07-24:001261-001265
221. 2026-07-26, 4706.6-4714.6s
Workout: workout:2026-07-26
Passage: passage:2026-07-26:001377-001379
222. 2026-08-02, 1209.1-1211.0s
Workout: workout:2026-08-02
Passage: passage:2026-08-02:000320-000321
223. 2026-08-02, 1848.9-1866.3s
Workout: workout:2026-08-02
Passage: passage:2026-08-02:000482-000488
224. 2026-08-02, 2227.3-2247.7s
Workout: workout:2026-08-02
Passage: passage:2026-08-02:000621-000630
225. 2026-08-02, 2333.5-2347.4s
Workout: workout:2026-08-02
Passage: passage:2026-08-02:000654-000659
226. 2026-08-02, 2414.6-2424.0s
Workout: workout:2026-08-02
Passage: passage:2026-08-02:000680-000687
227. 2026-08-02, 2549.8-2556.1s
Workout: workout:2026-08-02
Passage: passage:2026-08-02:000743-000745
228. 2026-08-02, 2944.9-2956.5s
Workout: workout:2026-08-02
Passage: passage:2026-08-02:000876-000880
229. 2026-08-02, 2980.1-2989.1s
Workout: workout:2026-08-02
Passage: passage:2026-08-02:000890-000894
230. 2026-08-02, 3008.4-3025.8s
Workout: workout:2026-08-02
Passage: passage:2026-08-02:000901-000909
231. 2026-08-02, 3531.2-3557.4s
Workout: workout:2026-08-02
Passage: passage:2026-08-02:001040-001052
232. 2026-08-02, 3839.8-3849.9s
Workout: workout:2026-08-02
Passage: passage:2026-08-02:001156-001161
233. 2026-08-02, 3877.0-3888.8s
Workout: workout:2026-08-02
Passage: passage:2026-08-02:001171-001178
234. 2026-08-02, 3911.1-3913.2s
Workout: workout:2026-08-02
Passage: passage:2026-08-02:001187-001187
235. 2026-08-02, 4044.7-4059.1s
Workout: workout:2026-08-02
Passage: passage:2026-08-02:001228-001231
236. 2026-08-02, 4182.6-4207.6s
Workout: workout:2026-08-02
Passage: passage:2026-08-02:001266-001266
237. 2026-08-04, 1306.1-1317.2s
Workout: workout:2026-08-04
Passage: passage:2026-08-04:000423-000429
238. 2026-08-04, 1374.8-1399.4s
Workout: workout:2026-08-04
Passage: passage:2026-08-04:000451-000459
239. 2026-08-04, 2225.8-2232.2s
Workout: workout:2026-08-04
Passage: passage:2026-08-04:000774-000777
240. 2026-08-04, 3123.5-3131.7s
Workout: workout:2026-08-04
Passage: passage:2026-08-04:001075-001078
241. 2026-08-04, 5011.5-5019.2s
Workout: workout:2026-08-04
Passage: passage:2026-08-04:001675-001678
242. 2026-08-09, 2753.1-2770.4s
Workout: workout:2026-08-09
Passage: passage:2026-08-09:000953-000958
243. 2026-08-09, 3730.6-3738.8s
Workout: workout:2026-08-09
Passage: passage:2026-08-09:001394-001397