Monday 9 Apr 2007: TIMED SETS

TIMED SETS

Perform timed sets of pull-ups, sit-ups, and push-ups for twenty minutes. Insert one minute of rest between each set. Complete all sets for each exercise before proceeding to the next exercise.

You should only perform four sets of each exercise. Do not try to add sets within the allotted time after your form breaks down.

Advanced:

• Max Pull-ups in:
  1 minute
  45 seconds
  30 seconds
  15 seconds
• Max Sit-ups in:
  1 minute
  45 seconds
  30 seconds
  15 seconds
• Max Push-ups in:
  1 minute
  45 seconds
  30 seconds
  15 seconds

Intermediate:

• Max Assisted, Partial, or Jumping Pull-ups in:
  1 minute
  45 seconds
  30 seconds
  15 seconds
• Max Sit-ups or Crunches in:
  1 minute
  45 seconds
  30 seconds
  15 seconds
• Max Push-ups (go to your knees if necessary) in:
  1 minute
  45 seconds
  30 seconds
  15 seconds

Basic:

• Max Body Rows in:
  1 minute
  45 seconds
  30 seconds
  15 seconds
• Max Crunches in:
  1 minute
  45 seconds
  30 seconds
  15 seconds
• Max Knee Push-ups in:
  1 minute
  45 seconds
  30 seconds
  15 seconds

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