Name: Playbook - Gritty Soldier - “Bar 25”
Uploaded: 2024-01-20T14:25:56.566Z
Duration: 40 min
Description: “Bar 25”

I really tried, really hard. I’ll get it some day soon.

Christian

Valentino

So, you’re looking for a little suffering eh? No better way to get that then by doing the “Bar 25” challenge.

For this, you’ll conduct 9x different exercises using the pull-up bar for 25x reps a piece, IN ANY ORDER OF YOUR CHOOSING. You can also break them up any way you want, as long as you get 25x reps each total.

While keeping good form, finish all exercises as fast as you possibly can. LET US KNOW YOUR SCORE! 🤘 

You will NOT see the pull-up bar the same after this… guaranteed.

25x each:
• pull-up
• chin-up
• negative pull-up
• commandos
• wide-grip pull-up
• burpee pull-up
• hanging leg raises 
• hanging leg tuck
• hanging knee tuck

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Hop or pull yourself up until your chin is above the bar
- As slow as possible, lower yourself

Negative pull-ups

- Start with one hand over the other on the bar.
- Pull yourself up, chin over the bar to one side, the descending and ascending back to the other side.

Commando Pull-up

- Hold the bar with your palms facing away from you in a wide grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wide grip pull-up

- Begin standing under a bar with your legs shoulder width apart
- Place your hands on the floor in front of you and hop back bringing your body down to the floor
- Hop forward taking your hands off the floor and jump up grabbing the bar
- Pull yourself up until your head is over the bar

Burpee pull-up

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Starting from a dead hang, elbows fully extended, begin by raising your knees up to the chest.
- Simultaneously give a slight bend to the elbows and pull up, touching my the knees to your elbows.
- Squeeze then lower back down to the starting position in a controlled manner to avoid swinging.

Hanging leg tuck

“Bar 25”

Finished the 300, 5 minute break then straight into this circuit. Might have just found a new go to full body cardio burner. Total time 33:17

Josh

Brian

Eric

Kettlebell Complex

Good smoker for when you are short on time. I did this before a 4 mile ruck from the Embrace the Ruck program!

“Bar 25”

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