The WHITE SHIRT CLAN Requirements: (3 sets) Under 5 minutes

-5 Push ups
-5 Diamond push ups
-5 Pull ups
-5 Chin ups
-5 Straight dips/dips + hang abs 5 second (10 counts)
Noted:-Each target rest only 5 second
-Recovery rest only after 1 sets in a row
-Minimum 80% perfect form or clean
The BLUE SHIRT CLAN Requirements: (3 sets) Under 10 minutes
-10 Push ups
-10 Diamond push ups
-10 Pull ups
-10 Chin ups
-10 Straight dips/dips + hang abs 5 second (10 counts)
Noted: -Each target rest only 5 second
-Recovery rest only after 1 sets in a row
-Minimum 80% perfect form or clean
The PURPLE SHIRT CLAN Requirements: (3 sets) Under 5 minutes
-5 Burpee
-5 Muscle ups
-5 Front Levers
-10 Wiper 5 right n 5 left
-5 Cross overs
Noted: After burpee hands grip keep holding on the bar
Cukup menantang bukan? Untuk yang masih pemula jangan berkecil hati
dulu. Indobarian juga memberikan requirement untuk bagi para pemula
yaitu The NOOB.
The NOOB Requirements: (1 cycle) under 20 minutes
-50 Squats
-50 Push ups
-20 Diamond push ups
-10 Pull ups
-10 Chin ups

-10 Leg raise

-10 Straight dips/dips
Jika anda membutuhkan tantangan lebih anda dapat melakukan bonus
challenge seperti:
Challenges
-Ben franklin 100 reps
-Sparta 300 reps
-Crazy 500 reps
-Insane 1000 reps
Bonus training
-Unyu abs
-Ghettho run
-Gorilla