Monday 18 September 2006: TIMED SETS


This workout is ideal preparation for the first Monday of the month PFT.

  • Max Pull-ups/Chin-ups in 1 minute
  • Max Pull-ups/Chin-ups in 45 seconds
  • Max Pull-ups/Chin-ups in 30 seconds
  • Max Pull-ups/Chin-ups in 15 seconds
  • Max Sit-ups in 1 minute
  • Max Sit-ups in 45 seconds
  • Max Sit-ups in 30 seconds
  • Max Sit-ups in 15 seconds
  • Max Push-ups in 1 minute
  • Max Push-ups in 45 seconds
  • Max Push-ups in 30 seconds
  • Max Push-ups in 15 seconds

Insert one minute of rest between each set. Intermediate and basic trainees should substitute Partial Pull-ups, Assisted Pull-ups, Jumping Pull-ups or Body Rows, Crunches, and Knee Push-ups as necessary.

You should only perform four sets of each exercise. Do not try to get extra reps after your form breaks down.

Post results to Comments.

No Bagged Spinach For Now


Kirstie said...

25 jumping chin-ups
125 crunches
21 regular PU 35 knee

davidd said...

35 BRs
107 Crunches
69 counter/knee PUs

39 jumping chins/pulls (bar worked great)
86 situps
75 PUs