HOW TODO IT
Complete five total rounds; keep rest periods as short as possible, and record your time for future reference.
EVERY TRAINER recommends pullups. But ask what kind, and the arguments start. There are those who believe you should do only dead-hang pullups, to work the lats and arms. Then there are those (especially Cross-Fitters) who use kipping pullups—not to isolate muscles, but to accomplish more work in less time, turning pullups into a conditioning tool. But the debate is pointless: There’s a place for each technique— the right tool for the right job. So keep both tools, and add a third that’s even more intense: the butterfly pullup, which moves the body in an elliptical pattern so you can rapidly string together reps.
THE BUTTERFLY PULLUP
1. Grab the bar with a wide grip
and “hollow out,” tightening your
quads, abs, and glutes.
2. Pull your body up and back.
3. Powerfully kick your legs at the
ground while pulling up.
4. Finish with your chin over the
bar. As you fall back down, immediately
kick your legs forward to
start the next rep.
