This workout tests not just your strength, but also your balance and coordination. Use a wall for support during the handstand push ups if you must, but work to balance on your own.
Equipment: Bar for pull ups
Handstand push ups: 15, 13, 11, 9, 7, 5, 3, 1
L pullups: 14, 12, 10, 8, 6, 4, 2
Your mission is to complete a total of 200 repetitions. It’s up to you on how to break that up between pull ups, dips, and push ups. This a time challenge, so rest as little as possible. Change up your grip on each set of push ups and pull ups to get all regions of your muscles helping out.…
Pushing and pulling are the basic movements behind all functional strength in your upper body. This high intensity workout will engage your back, chest, shoulders, and arms from all different angles.
Equipment: Bar for pull ups and body rows.
As many rounds as possible in 15 minutes:
10 handstand push ups
10 close grip pull ups
15 push ups
15 body rows
Record the number of completed rounds and the details of any unfinished sets.…
This upper body workout starts with two of the more challenging varieties of push ups and pull ups and then scales down to slightly easier versions. The goal is to knock out as many repetitions as possible during each set, so take the time you need to recover between exercises.…
This bodyweight workout gives every muscle group in your upper body some love and attention. If you want an extra challenge, substitute switch grip pull ups (low or hight) for the regular ones.
Equipment: Bar for pull ups, dips, and body rows
Three rounds of 21, 14, and then 7 reps:
Spiderman push ups
Pull up burpees
Mountain climbers (4-count)…