Requiring nothing but somewhere to do some pull-ups, the added twist to this threesome of movements will push you right to your limits.
Working in a ‘chipper’ format, you’ll tackle all prescribed reps of each movement as quickly as possible before moving onto the next. The catch is, from the second you press play and at the start of every new minute thereafter, you’re going to perform five burpees, before continuing on with your reps.
Break up the sets just enough that you can keep moving at a consistent pace, too slow and you’ll be here forever, too fast and you risk needing a minute or two to recover, making no headway into rep count.
0. Burpee x 5 Every Minute
Squat down and place your hands onto the floor in front of your feet. Jump both of your feet behind you and perform a press-up, making sure that your chest drops all the way to the floor (A). Now, hop your legs forward and jump up (B), landing softly with your knees slightly bent. Repeat.
1. Pull-Up x 50 reps
Grasp a pull-up bar with an overhand grip over shoulder width apart, lift your feet from the floor, hanging freely with straight arms. (A) Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position.
2. Press-Up x 100 reps
Start in a strong plank with your wrists, elbows and shoulders stacked vertically and your arms locked out (A). With a controlled tempo, flex at the elbow, lowering your body until your chest touches the floor (B). Push back up explosively until your elbows are fully extended.
3. Prisoner Squats x 150 reps
Stand tall with your hands on the top of your head (A). Bend at your knees, maintaining an upright torso until the crease of your hips sinks below your knees (B). Stand up, then go again.
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