Wednesday 19 October 2011: PULL LADDERS + PU


Perform pull-up ladders supersetted with sets of push-ups for twenty minutes.

To do ladders: perform 1 pull-up, then a set of 2 pull-ups, then a set of 3 pull-ups, and so on until you miss a set (i.e. you should have done 6 pull-ups but only managed to do 5). After you miss a set, start building again at 1.Insert a set of push-ups between each set of pull-ups. The push-ups don't have to be done in ladder format. Simply crank out a reasonable number that will provide a nice counterbalance to the pulling exercise without burning yourself out. Continue performing sets of each exercise for twenty minutes.


  • Ladders of Pull-ups/Chin-ups
  • Sets of Regular Push-ups

Intermediate and Basic:

  • Ladders of Partial or Assisted Pull-ups or Body Rows
  • Sets of Regular, Knee, or Countertop Push-ups

1 comment:

Ajay said...

Started TDFS today with

warm up: getup 53x1x5

20 minutes:
(A1) pullup 2 ladders of 4, 1 ladder of 3, 4 ladders of 2 (38 reps)
(A2) pushup 19 sets of 5 (95 reps)