Positional and mechanical improvement:
Beginner/ Intermediate: Pull-up, push-up, dip, squat, lunge, hollow body position
Advanced: Pull-up + variation, push-up + variation, ring dip, hollow rock, V-up/ V-up + hold
Push-up: Advanced suggestions include plyometric, Hindu, rings.
Pull-up: Advanced suggestions include weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
With the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start with the basic variations of each and add difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
Then, as many rounds as possible in 6 minutes of:
Regardless of scaling needs, insist on full range of motion in all reps. Attempt to work “In a phone booth”– strategize stations to minimize transition time between movements. Keep rest to the designated :10 sec. in each round. 2 + 2 + 8 = 1 round.
3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. Note: Always err on the side of counting a long 4/1000, and not a short 2/1000.
Light weight plus extension of the arms is geared to fact-check position and demand stability- if chosen weight compromises either, adjust one interval down and continue safely.
As in the kettlebell swing, and many other movements, arms are to be kept short and straight- locked out, while also being pulled back by pinching the shoulder blades together.
While there is no designated rest, :20 sec. may be taken up to 3x during the 60 reps.
And finally, “Time under tension”:
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.