Get ready to test the limits of your strength and endurance. These ladders may start out easy enough, but the reps keeping going up, and your recovery time keeps going down.
Equipment: Pull up bar
Muscle up ladder: with a continuously running clock, do one muscle up the first minute, 2 muscle ups the second minute, 3 muscle ups the third minute, and so on for as long as you can.
Repeat ladder for deadhang pull ups.
Repeat ladder for kipping pull ups.
Record the number of minutes you last on each ladder.