Find a 1RM Pullup
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ring dip; 3x15, 1x amrap,
pullups; 3x15, 1 x amrap
hspu; 3x15,
ghd situps; 3x15
back extension; 3x15
-move from one exercise to the other, resting precisely 45s before performing the next task. Total of 3 sets for all exercises. goal # 1 is to get through the movements as fast as possible, performing each task in under one minute including the rest, so 15s to complete each task. goal #2 is to complete each round of the 5 exercises under 5 minutes and not cheating by shortening the rest period.
*standards*ring dip; starts at full extension, bicep to ring, back to full ext.
pullups; chin over the bar
hspu; hands on 45/25lb plates, head to abmat
ghd situps; 2 hands overhead to slamball, finish with 2 hands on foot pad
back extension; hips in front of pad, chest down to vertical and back up to beyond horizontal
1 rm pull up 100lbs. didnt know if i was supposed to use the plates together or separate so i used them stacked together. so i hate ring dips and hspu both absolutely kill my right shoulder. any who1st round 16 rig dips 45 pullups the rest rxd 6:30. rnd 2)7:52 rnd 3)10:02.hspu are by far my kryptonite!!
ReplyDeleteanyone have suggestions on how to make them easier ill take any advice
ReplyDeleteMake what easier?
ReplyDeleteall rounds under 5 minutes until last one, total time 15:55
f-ing handstand push ups
ReplyDeletei have to kip all my hspu
ReplyDeleteits actually a frog kick, a kip is done on rings or a bar - (jeff tucker), just keep doing them, don't worry , we'll be doing lots of em.
ReplyDelete128lbs on the pullup