Workout: Pull-Up Matrix II (Advanced)

Warmup: 

• 5 min moderate row (substitute skipping/jump rope or run)
• 20 Push-Ups

 Workout:

• 30s full hang, 2 pull-ups - (shoulder width, overhand grip) - rest for 45s
• 30s high hang (with chin over bar), then 2 Pull-ups (wide, overhand grip) - rest for 45s
• 30s full hang with knees raised (shoulder width, overhand grip) - rest for 30s
• 5 Pull-Ups, then 30s full hang (narrow underhand grip) - 1 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) - 1 min rest
• Bent Arm Knee to Elbow (twist) - 5 left twist, 5 right twist - 1 min rest
• 5 Pull-ups (underhand grip) - 1 min rest.
• 15s (bend at elbows) - knee raise hang, 15s full hang, 15s knee hang, rest for 30s.
• 3 Pull-ups (wide, overhand grip) - rest for 30s.
• 5 Bar Muscle-Ups

Finisher:

150 Sit-ups

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Comments

[Spartan Warrior]

I tried this earlier this evening with a friend, this was tough. How did you get on Darryl?

[Adam | SEE]

Wow - anything with pull-ups. Love 'em. But, muscle-ups at the end = BRUTAL!

[Darryl Edwards]

@Spartan Warrior - by the time I got to:

--> 15s (bend at elbows) - knee raise hang, 15s full hang, 15s knee hang, rest for 30s.

I had to take more rest. About 5-10 seconds between each hang. Also the wide underhand grip was quite a challenge at this stage.

@Adam - what was I thinking? Looks easier on paper. :-)

[Iain Russell]

Can I just echo Adam and say that the muscle-ups at the end were an absolute horror. I think my technique was a bit ropy on these as I was shot to pieces. If only I had the strength to roar. ;)

[The Almanac]

Just did this. Couldn't finish. Muscle ups didn't happen. My performance has got worse since the first pull up matrix. This is what happens when you let sport get in the way of your gym routine!!!