Warmup:
- 10 min moderate row (substitute skipping/jump rope or run)
Workout:
- 20s full hang then 5 pull-ups - (shoulder width, overhand grip) - rest for 60s
- 45s high hang (chin over bar), then 2 Pull-ups (wide, overhand grip) - rest for 60s
- 30s full hang with knees raised (shoulder width, overhand grip) - rest for 30s
- 10 Pull-Ups, then 30s full hang (narrow underhand grip) - 2 min rest
- 30s mid hang (bend at elbows) hang (wide underhand grip), 5 Pull-Ups - 1 min rest
- 5 pull-ups diagonal left, 5 pull-ups diagonal right - aka Mountain Climbers (wide overhand grip) - 2 min rest
- Bent Arm Knee to Elbow (twist) - 5 left twist, 5 right twist - 1 min rest
- 7 Pull-ups (underhand grip) - 1 min rest.
- 15s (bend at elbows) - knee raise hang, 15s full hang, 15s knee hang, rest for 60s.
- 5 Pull-ups (wide, overhand grip) - rest for 60s.
- 5 Bar Muscle-Ups
- 50 Jump Pull-Ups
Note:
Please scale all Fitness Explorer workouts to your current ability. Get adequate rest and sufficient nutrition to fuel the activity and aid recovery. Work hard but never sacrifice correct form.
Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional.
If you are new to this type of exercise, try one of the beginner's circuits
Perform a warmup prior to activity, here's an example Fitness Explorer warmup