Note: Use a suspension trainer for improvised muscle ups or perform an equal number of improvised pull-ups and improvised dips.ġ5 Minute AMRAP: Pistols, HSPU, Pull Ups, DipsĢ1-18-15-12-9: 90 Degree Pike Push-Ups, Muscle Ups, Pistols If you don’t have a pull up bar or dip bars available, considering picking up a compact suspension trainer (like the Pocket Monkii, Monkii Bars 2, or TRX) or use a sturdy table for improvised pull ups and two chairs for improvised dips.Ĭlick here to jump to our section on improvised pull-ups and improvised dips.ģ Rounds for Time: HSPU, Pull Ups, SprintsĢ0 Rounds for Time: Pull Ups, Push Ups, Squats, Sit-Ups These workouts involve pull-ups and dips to step up strength gains from bodyweight workouts. PULL-UP BAR / DIP BAR WORKOUTS + HOW TO IMPROVISE FOR PULL UP BARS AND DIP BARS (Complete as many rounds as possible, in order, in 30 Minutes).(Complete all repetitions and run, in order, as fast as possible).20 ft handstand walk between sets of air squat tuck jumpsĦ Rounds for as many reps as possible: Sit Throughs, HR Push Ups, Squat Jump Tucks,Ĭhipper For Time: Spring, Burpees, Squatsģ Rounds for Time: Sprint, V-Ups, Superman Holds.(Complete all repetitions, in order, as fast as possible)Ģ1-15-9: Squat Jumps +Tucks, Handstand Walks.(Complete all repetitions and runs, in order, as fast as possible)ġ0 Rounds for Time: Push-Ups, Burpees, Air Squats, V-Ups.Challenge accepted…?Ĥ Rounds for Time: 400M Run, Squats, Sit-Ups, Push-Ups, Burpees Note: Yes, this is beastly, but you can do it. (In 15 minutes, perform as many rounds of the following exercises and rep count as possible).
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January 2023
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