"Quick Hitter"
Duration: 12:00
For Time:
20 Strict Pull-ups
30 V-ups
40 Dumbbell Bench Press, 50 / 35 lbs
30 Sit-ups
20 Push-ups
Time Cap: 12 Minutes
MUSCULAR ENDURANCE
STIMULUS
- Overview: This short, upper-body–focused chipper mixes pulling, pressing, and core work. Each movement is just short enough to push your limits, creating a challenge for the muscles at work.
- Choose reps/variations that allow you to complete all non-bench press movements in 2 minutes or less. The bench press should be a weight you can complete in 3 minutes or less.
- Strict Pull-ups: Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If you cannot complete a strict pull-up, use the lightest band needed to complete each set in under 2 minutes.
- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Push-ups: Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.
- Intended Intensity: RPE 7-8
- Target Loading: Moderate
- Fitness Attribute Improved: Muscular Endurance
- Target Score: 6-10 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- Today, you will be limited by your musculature. Never take a set to failure, always leaving 1-2 reps in the tank. A good rule of thumb is that if you have to pause between reps, you should just take a quick break.
- Pull-ups: Knock out one larger set to start the workout, then move immediately into smaller sets. Stay far away from failed reps, as there's plenty of upper-body work to come.
- V-ups & Sit-ups: Chip away steadily, letting your upper body recover.
- DB Bench Press: This is the climax of the workout. Work in sets that allow for continuous movement. If you cannot complete more than 3-5 reps before needing to pause at the top of your reps, take a quick break.
- Push-ups: Expect these to feel more fatigued than normal. Approach these with small sets from the beginning, doing what you can to keep moving without long breaks.
SUBSTITUTIONS
STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Dumbbell or Barbell Bent Over Rows
V-UPS & SIT-UPS
- Reduce Reps
- Alternating Single-Leg V-ups
- Tuck Crunches
- Hollow Rocks
- Plank Shoulder Taps
DUMBBELL BENCH PRESS
- Reduce Loading/Reps
- Sub Barbell, @weight(95/65)
- Floor Press
- Hand-Release, Weighted, or Deficit Push-ups
PUSH-UPS
- Reduce Reps
- Box Push-ups (Hands Elevated)
- 40 Plank Shoulder Taps
- Dumbbell Floor Press
MOVEMENT PREP
2:00 Easy Row/Bike/Run
20 Band Pull-aparts
10 Push-ups
10 Sit-ups
10 Kipping Swings
Build to Bench Press Weight
1-2 Rounds:
3 Strict Pull-ups
5 V-ups
5 Bench Press
5 Sit-ups
5 Push-ups