Wednesday 30 December 2009: ALT PULL-PU O2M



Alternate sets of pull-ups and push-ups, performing one set at the beginning of every second minute. These sets should be close to muscle failure, stopping one or two reps short.

You will perform five sets of each exercise. Do a set of pull-ups on the 20th, 16th, 12th, 8th, and 4th minutes. Perform a set of push-ups on the 18th, 14th, 10th, 6th, and 2nd minutes.



  • Advanced Trainees:
    Pull-ups, Chin-ups, Rope Pull-ups, etc.Push-ups, Feet Elevated Push-ups, Dips, etc.
  • Intermediate and Basic Trainees:
    Partial, Assisted, or Jumping Pull-ups or BodyRowsPush-ups, Knee Push-ups, Countertop Push-ups

Post results to Comments. 

1 comment:

Andi Sopyan said...

After the year 2009, the New Year 2010 has in store various things for different persons. It is expected to be an eventful year with achievements and success in every field. This year you would achieve bigger goals and fulfill those commitments which were pending last year. Whatever work we had thought of taking up but failed to do so, should be taken up this year. We all would try to make this New Year 2010 more successful and joyful.