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WOW – May 16th

16/05/2011

Complete:

Max Pullups, 5 minutes
Max Pushups, 5 minutes
Max Squats, 5 minutes

How-to:

Warmup: 60 second Grok Squat, 60 second Grok Hang.

This is a real simple workout, folks. Simple, to the point, basic, but incredibly tough just the same. I find the simple workouts usually work out to be the toughest. Funny how that happens. As such, I don’t need to expound on this workout beyond just a few words.

Pace yourself. You could go all out and just bang out as many reps right off the bat as you can, or you could plan your attack. If you know you can do 20 consecutive pullups, try doing your pullups in sets of eight.

I’m not sure I need to say much more. Get out there, time yourself, and give it your all. And post your times in the comment board.

A few things to remember:

  • Each rep should be completed with excellent form. If you find your hips dipping toward the ground on the pushups, if your chin begins grazing the pullup bar, and if squats start morphing into quarter squats, stop. Recover and resume the lifts when you can do them right. Just because we’re using lighter weights, doing the exercises without regard for form will establish poor neuromuscular patterns, and when you do decide to throw on some extra weight, your performance will suffer and your risk of injury will increase.
  • Rest about two minutes after each five minute block.
  • If you can only manage a couple consecutive real pullups, drop down a level and do them with your foot supported. Choose the right progression level for your ability.

Variations:

Beginners: If you can’t do a proper pullup/chinup, pushup or full squat substitute movements from Levels 1-3 of Primal Blueprint Fitness Lift Heavy Things (chapter 3).

Serious lifters: Do your pushups with a weight vest, weights stacked on your back, or with resistance bands to increase the difficulty; do your pullups with a weight vest on, weights hung from a belt, or weights trapped between your ankles; do your squats with a barbell and weights totaling your own bodyweight (so, 185 lbers should squat with 2 45s and 2 25s on the 45 lb bar).

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2 Comments leave one →
  1. 20/05/2011 5:19 pm

    Hi! Great site! Do you do these workouts every day? And even without the cardio they’re effective? I have to start working out again….but ah, so much reading and sitting to do….

    • 20/05/2011 7:51 pm

      I do some if not keep it in the rotation. I do mostly primal runs where I hunt something in the woods. I try to use the twelve basic movements in all work outs, or as many as I can. Walking, running, jumping, moving on all fours, climbing, lifting, carrying, throwing, balancing, catching, defending, swimming. Makes for far better (read real world) workouts. And they are a hell of a lot more fun.

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