Hitting 3 strength endurance efforts today. Each new round start with the jumping variation. For part one you can choose either the jump squat or jump lunge. The jump lunge is the more challenging of the two. You’ll work for 20 seconds then rest for 70, for a total of 90 seconds.
You need to work as fast as possible while doing the movements correctly. If you hit failure or have a severe decrease in movement integrity then just drop into regular squats or lunges for the remaining time.
Expect to hit failure on the push-ups, when you do simply transition to doing them on your knees. I know what you are thinking, “on my knees? That’s for girls...” We are looking for constant work during the 20 second period here, not a set number of “Man reps”.
Part 3 is programmed as 85% max reps of either Pullups or Horizontal Pullups. For heavier athletes you will probably need to horizontal variation. 85% of max reps means that you work to where you are about 3 reps shy of failure.
For some athletes this may be 10-15 reps and for others this may be 4-6 reps. As you move through the rounds expect your reps to start to decrease. For example my pull-up volume would look like 15 – 13 – 11 – 10 – 9. Each athlete will have a different training volume