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

The Workout

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.
Run 400m.
Repeat ladder for deadhang pull ups.
Run 400m.
Repeat ladder for kipping pull ups.
Run 400m.

Record the number of minutes you last on each ladder.