The Push-Pull-Swing Challenge – Day 13

Adding intensity to these basic movements is just a matter of changing your hand positioning or grip sometimes. Keep it simple.

Day 13

Set 1 Set 2 Set 3 Set 4
Push ups 1 2 3 4
Pull ups 1 2 3 4
Alt: BW rows 2 4 6 8
KB Swings 10 15 15 15

Day 13

Set 1 Set 2 Set 3 Set 4
Push ups 1 2 3 4
Pull ups 1 2 3 4
Alt: BW rows 2 4 6 8
KB Swings 10 15 15 15

Ring pull ups are advanced. You don’t have a stable hold so, your grip and your arms are further challenged. Maintaining balance and controlling your movement so you can do the pull up properly creates tension through the body which adds another level of intensity to your core muscles. You’d find it very hard to match your ordinary pull ups with your ring pull ups. They tax you in so many ways.

Complete list of all 15 days of the Push Pull Swing Challenge.