There are no two more important bodyweight exercises than the pull-up and the burpee.
They will get you ready for anything that involves hanging and basic pushing.
Pull-ups and burpees are basic training for Spartans.
A life-long basic training.
Warm-up (5 minutes)
Repeat sequence at a slow pace for full 4 minutes. Start slow and gradually increase speed. Stretch it out as you ease into these moves.
Recover for 1 minute.
Main Set (12 minutes)
1-minute Pull-ups 1-minute rest
1-minute Burpees 1-minute rest
repeat x 3
Ramp up your intensity each time through this sequence. Because you had such a short warm-up, the first set should be tame.
For the Pull-ups: Begin with jumping pull-ups or assisted pull-ups. Do them throughout this workout if you'd like. Try doing 1-2 reps at a time with short intervals of rest.
The more you do a workout like this, the more experience you gain in pacing. Don't overthink it, just do your best.
Cool down (3 minutes)
Are you aware of all the pull-up bars around you? The biggest limiting factor in pull-up training is not always having a pull-up bar available at all times.
Today think of all the pull-up bar opportunities you have in your day. How can you increase your availability to do pull-ups? Can you get one at home? How many playgrounds with monkey bars are within a mile from your house? Start to look at the world while seeking places to do pull-ups.
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