Notes:
1. Reminder: The Tabata Interval is 20 secs on/ 10 secs off repeated 8 times.
2. Take as much rest between Tabata efforts as needed.
3.On the first of the pull-up and first of the dip efforts don't dismount the bar(s)
for the duration of each 20 second interval.
4. On the second pull-up and second dip efforts it is OK to dismount the bar(s)
before the interval concludes (ahead of the 10 second rest).
500 meter Row
20 Dumbbell Thrusters
20 Pull-ups
Rest as needed
Row 500 meters
10 Dumbbell Thruster
20 Pull-ups
Rest as needed
Row 500 meters
5 Dumbbell Thruster
20 Pull-ups
Notes:
1. Can anyone row 1:30, 1:35, then 1:40 500's and "Thruster"
with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?
2. Modify as needed to finish.
3. No rests other than where specified.
One Muscle-up per minute for as long as you can go!
Can anyone do one muscle-up per minute for twenty minutes?
How far can you get?
Note:
1. A muscle-up is pulling yourself from below the rings to above and
dipping to full arm extension. It is an unrivaled move for developing
upper body strength.
It is much more difficult than any pull-up or dip and consequently a
move of much greater potential for strength development.
2. If you don't have rings, buy them!! Rings have no rival for upper
body strength development. If you are serious about your sport/fitness
you'll pick some up.
3. We've listed some vendors within the message board.
4. If you can't do a muscle up, see how many pull-ups and dips can
you do in an hour?
Three rounds for time of:
15 Knees to Elbows
5 Muscle-ups
15 Knees to Elbows
If you can't muscle-up substitute 25 pull-ups and 25 dips at each round,
and.... get themuscle-up soon. Power through this workout, but don't
cheat the movements.
Complete the following in as few sets as possible, yet within thirty minutes.
50 Ring Dips
50 "L" Pull-ups
If you can't do the ring dips or L pull-ups, do regular pull-ups and bar dips.
If you can't do those use a Gravitron or Cybex for assisted pull-ups and dips.
1 Jump on plyo box/ 1 clean pull-up
2 Jumps on plyo box/ 2 clean pull-ups
3 Jumps on plyo box/3 clean pull-ups...
n Jumps on plyo box/ n clean pull-ups
You've got 20 minutes to carry this sequence as far as you can.
The pull-ups need not be within a single set to count. Just alternate
between jumping and pull-ups. Complete the needed number of
pull-ups before the next round of jumps. Pick a challenging height
for the box jump. No jumping on pull-ups.