Pull-up and push-up endurance

The plan · 4 blocks

1. 1

   General warm-up

   Warm-up

   5 minutes easy cardio, shoulder circles and 10 slow push-ups.

   • 5:00
   • RPE 3
2. 2

   Pull-up submax sets

   Main set

   Strict pull-ups, 60-70 percent of your max reps per set. Use a band or negatives if you cannot yet do a full rep.

   • 6 × 5
   • rest 75s
   • RPE 7
3. 3

   Push-up submax sets

   Main set

   Strict push-ups at a steady tempo, chest to fist-height.

   • 4 × 20
   • rest 60s
   • RPE 7
4. 4

   Cool-down and stretch

   Cool-down

   3 minutes of easy walking followed by gentle stretching of calves, hips, chest and shoulders.

   • 5:00
   • RPE 2