Friday 23 May 2008: PULL, PU, CRAWL


Complete as many rounds as possible in twenty minutes.


  • A set of Pull-ups
  • 30 seconds - Bear Crawl
  • A set of Push-ups
  • 30 seconds - Crab Crawl


  • A set of Partial, Assisted, or Jumping Pull-ups
  • 20-30 seconds - Bear Crawl
  • A set of Push-ups (go to your knees if necessary)
  • 20-30 seconds - Crab Crawl


  • A set of Body Rows
  • 15-20 seconds - Bear Crawl
  • A set of Knee Push-ups
  • 15-20 seconds - Crab Crawl

Post results to Comments.


Mark said...

Back from my holidays, need to get back to work. This morning I did:

DVR Chin-ups 5
Bear crawl 30 secs
Push-ups 10
Bear crawl 30 secs
9rounds in 20 mins

I haven´t "crawled" in a long time and thought the latter sets of bear crawls were going to kill me!!!

John10e said...

I skipped the sprint jump workout. I was having a tough time walking and getting up from chairs after my lunge workout.

Did 90/90 (give or take a little)for work/rest
For crabs my butt is low, is that okay?

2 jumping Pull ups
30 sec bear
10 push ups
15 sec crab

Nice job mark!
Crawls are real tough for me. Bet they will do wonders if I persevere.

JME said...

You can keep your pelvis low or raise it high on the crab crawls.

Nice work, both of you.

Enjoy your holiday.