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Chelsea

Every 1 min for 30 mins do: 5 Pull-ups 10 Push-ups 15 Air Squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete. If you've finished the workout before, this time add 1 rep to each exercise—i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute—and see if you can go the full 30 minutes. Scaling: For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements

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1:

Pull-up Negatives : 10x1

Pull-up Negatives 10x1 Rest as needed between sets.

8-12 secs, scale as needed When working the negative you may get to the top however needed, including stepping. While descending though, keep hands on top, body hollow, elbows in tight and maintain force down on the bar.

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2:

Fast Strict Pull-ups : 10x1

Fast Strict Pull-ups 10x1 Rest as needed between sets.

This is just jump up, grip, explode. Speed not strength.

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Chelsea

Every 1 min for 30 mins do: 5 Pull-ups 10 Push-ups 15 Air Squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete. If you've finished the workout before, this time add 1 rep to each exercise—i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute—and see if you can go the full 30 minutes. Scaling: For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements

View Results (12)

Beginner Option:

Every 1 min for 20 mins: Jumping Pull-ups, Knee Push-ups and Air Squats

Every 1 min for 20 mins do: 3 Jumping Pull-ups 6 Knee Push-ups 9 Air Squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.

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