THERE’S SOMETHING uniquely unpleasant about the words ‘unbroken’, when it comes to a high-rep workout.
A session can look relatively manageable on paper, but remove your ability to step away, shake out your arms and stare into space a little, and even the simplest combination of bodyweight movements can quickly become a full-blown test of strength, stamina, grip and grit.
This bodyweight challenge comes courtesy of elite calisthenics studio Push & Pull Fitness, and tasks you with completing 130 reps without letting go of the bar or taking a break.
The Rep Man Challenge
5 x muscle-ups
50 x dips
30 x pull-ups
40 x push-ups
5 x muscle-ups
The current time to beat is a blistering 5 minutes 52 seconds, with Push & Pull classifying anything under six minutes as ‘elite’. A time between six minutes and 8:30 earns you intermediate status, while crossing the finish line beyond 10 minutes puts you in the beginner category.
Of course, the muscle-up is a highly technical movement that requires an already impressive combination of pulling power, coordination and confidence. So, for a challenge that’s more accessible – although certainly not easy – it might be worth taking them out and trying the challenge without.
Scaled version
For a chest and back pumping calisthenics challenge more attainable for us mere mortals, try to complete the following 120 reps as quickly as possible, aiming to break the movements into as few sets as possible.
50 x dips
30 x pull-ups
40 x push-ups
Your chest, triceps, shoulders and back are all going to take a hammering, while the sheer volume of continuous work will send your heart rate skywards and test your muscular endurance.
Under 10 minutes is a good target for anyone who can do 10+ pull-ups, fresh. Just remember: going out too quickly could leave you staring down the barrel of 40 push-ups with nothing left in the tank. So, pace yourself – just not too much.
From Men’s Health UK.
