Workout of the Week #5

5 Rounds of:


400m Run or Row

10 pull-ups

20 push-ups

30 sit-ups

40 squats


The exercises in this workout should need no review.  These are all bodyweight exercises that we all do on a regular basis.  The only thing I will cover is how you can perform the pull-up exercise if you cannot complete a pull-up with your bodyweight.  Pull-ups can be done (using a power band, assisted machine, lat pull down machine, or just using your bodyweight)

Pull-up Technique

This first photo represents a person that is utilizing a power band to assist her bodyweight.  Simply looping it around a pull-up bar and supporting the foot in the band will allow most people, not all, to complete the number of pull-ups.  This can be a difficult tool to use when alone.

The next picture represents a person that is using an assisted pull-up machine.  Notice that her arms are fully extended at the bottom before she pulls up to end the movement with her chin over the bar.













Another method to complete the pull-ups is to use a lat pulldown machine.



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9 Responses to Workout of the Week #5

  1. Sherry says:

    47 yrs old

  2. Jennifer says:

    43/42:09 row, green band for pull-ups, knee pushups

  3. gundersj16 says:

    34 / 24:39
    Rowed at damper 5/6

  4. Nick says:

    31 / 36:20, 55lbs assisted pull-up, damper 5/6

  5. Joanna says:

    F, 39, 36:27. Mods: girl push ups, used the assisted pull up machine. Ran 1st round, then rowed.

  6. Florence says:

    F,71,59. Modified push ups. 40 then 50# pull ups

  7. Janice says:

    F,68,56, lat pull downs 50/side, ran 8% grade

  8. Andrea says:

    3 rounds running, 2 rowing; used purple strap for pull ups – could only do 5/round and spent a lot of time trying to get foot in strap LOL

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