These workouts involve pull-ups and dips to step up strength gains from bodyweight workouts. PULL-UP BAR / DIP BAR WORKOUTS + HOW TO IMPROVISE FOR PULL UP BARS AND DIP BARS (Complete as many rounds as possible, in order, in 30 Minutes).(Complete all repetitions and run, in order, as fast as possible).20 ft handstand walk between sets of air squat tuck jumpsĦ Rounds for as many reps as possible: Sit Throughs, HR Push Ups, Squat Jump Tucks,Ĭhipper For Time: Spring, Burpees, Squatsģ Rounds for Time: Sprint, V-Ups, Superman Holds.(Complete all repetitions, in order, as fast as possible)Ģ1-15-9: Squat Jumps +Tucks, Handstand Walks.(Complete all repetitions and runs, in order, as fast as possible)ġ0 Rounds for Time: Push-Ups, Burpees, Air Squats, V-Ups.Challenge accepted…?Ĥ Rounds for Time: 400M Run, Squats, Sit-Ups, Push-Ups, Burpees

Note: Yes, this is beastly, but you can do it. (In 15 minutes, perform as many rounds of the following exercises and rep count as possible).(Complete all reps and runs, in order, as fast as possible).(Complete all reps, in order, as fast as possible)ĥ Rounds for Time: Sprints, Handstand Hold.(In 20 minutes, perform as many rounds of the following exercises as possible).(In 10 minutes, perform as many rounds of the following exercises as possible).Perform 150 burpees as fast possible, with as few rest periods as possibleĥ Rounds of 100 Meter lunges with 90 second rest, for timeġ0 Minutes AMRAP: Push-Ups, Mountain Climbers, Squat Jumps.

(Complete All Reps and runs, in order, as fast as possible).

(Complete 21 then 15 then 9 repetitions of each exercise in order, as quickly as possible).

(Complete All Reps, in order, as fast as possible).

10 Rounds for Time: Push-Ups, Pull-Ups, Sit-Ups, Squats

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