Wednesday 10 February 2010: ALT PULL-PU OTM

ALTERNATE PULL-UPS AND PUSH-UPS
ON THE MINUTE

 

Perform a set of pull-ups or push-ups at the top of every minute for twenty minutes. Perform pull-ups on the odd numbered minutes (1,3,5,7,9,11,13,15,17,19) and push-ups on the even numbered minutes (2,4,6,8,10,12,14,16,18,20). You will perform ten sets of each exercise. The alternating pattern will allow you to do more reps and/or more challenging reps in each set than you could do in superset fashion.

 

Advanced:

  • Pull-ups or Chin-ups
  • Push-ups, Dips, Handstand PU, or other challenging variation

Intermediate:

  • Partial, Assisted, and/or Jumping Pull-ups
  • Push-ups (go to your knees if necessary)

Basic:

  • Bodyrows
  • Knee Push-ups

Post results to Comments. 

1 comment:

John Sifferman said...

I remember doing sessions like this one quite often, especially while I was preparing for the Navy. I did a pyramid of alternating pullups X 1 reps/pushups X 2 reps...

pullups: 1, 2, 3, 4, 5.... up to 15, and then back down to 1.

pushups: 2, 4, 6, 8... 30... and back down to 2.

That's 225 pullups and 450 pushups in about 45 minutes.