The Workout You Need To Start 2023!

The Workout You Need To Start 2023! 

This 400 reps workout is the perfect way to start the year:

• 100 pull ups (50 wide pullups/50 wide chin ups) 
• 100 push ups (5 pike push ups + hold/5 clean pushups x 10)
• 100 High Knee raises (20 x 3 on pbars + 20 x 2 hanging)
• 100+ “Shaolin” shoulder extensions 

I completed it in less than 60 min.

Use a wide grip for chin ups if you are advanced otherwise, substitute with classic chin ups grip width.

You can break down and mix (pull ups/chin ups) the pull ups amount per set as you go. Same goes with the knee raises and shoulder extensions. Start with the longer sets you can and reduce as you get fatigued. Make sure to keep a good pace.

You can take as long as you want, but try to make it 60 minutes. Use any variation needed (example: using a resistance band for pull ups or substituting with Australian rows).

Make sure to warm up properly, as usual! And put a special focus on your shoulders and wrists!

Let's go!

Nicolas

Join OnlineCalisthenics here if you are new.

Frequently Asked Questions

1. What is the total repetition count for this workout, and what is the target completion time? This is a $400\mathbf{reps}\mathbf{workout}$, and the target completion time is $\mathbf{less}\mathbf{than}60\mathbf{minutes}$.

2. How are the 100 Pull-ups structured, and what is the grip advice for advanced users? The 100 Pull-ups are structured as $50\mathbf{wide}\mathbf{pull}-\mathbf{ups}$ and $50\mathbf{wide}\mathbf{chin}-\mathbf{ups}$. Advanced users should $\mathbf{use}\mathbf{a}\mathbf{wide}\mathbf{grip}\mathbf{for}\mathbf{chin}-\mathbf{ups}$; otherwise, substitute with a $\mathbf{classic}\mathbf{chin}-\mathbf{ups}\mathbf{grip}\mathbf{width}$.

3. How are the 100 Push-ups structured? The 100 Push-ups are structured as a combination: $(5\mathbf{pike}\mathbf{push}\mathbf{ups}+\mathbf{hold})+(5\mathbf{clean}\mathbf{pushups})$ repeated for $10\mathbf{sets}$.

4. How are the 100 High Knee Raises divided between the different stations? The 100 High Knee Raises are divided into $20\mathbf{reps}\mathbf{x}3\mathbf{sets}\mathbf{on}\mathbf{parallel}\mathbf{bars}$ (pbars) and $20\mathbf{reps}\mathbf{x}2\mathbf{sets}\mathbf{while}\mathbf{hanging}$.

5. How should the total number of repetitions be broken down during the workout? You should $\mathbf{break}\mathbf{down}\mathbf{and}\mathbf{mix}$ the reps for exercises like pull-ups/chin-ups, knee raises, and shoulder extensions $\mathbf{as}\mathbf{you}\mathbf{go}$. It is advised to $\mathbf{start}\mathbf{with}\mathbf{the}\mathbf{longer}\mathbf{sets}\mathbf{you}\mathbf{can}$ and $\mathbf{reduce}\mathbf{as}\mathbf{you}\mathbf{get}\mathbf{fatigued}$, while $\mathbf{maintaining}\mathbf{a}\mathbf{good}\mathbf{pace}$.

6. What modifications can be made for those who cannot perform the prescribed movements? You can use $\mathbf{any}\mathbf{variation}\mathbf{needed}$, such as $\mathbf{using}\mathbf{a}\mathbf{resistance}\mathbf{band}\mathbf{for}\mathbf{pull}-\mathbf{ups}$ or $\mathbf{substituting}\mathbf{with}\mathbf{Australian}\mathbf{rows}$.

7. Which body parts require a special focus during the warm-up? The warm-up should put a $\mathbf{special}\mathbf{focus}$ on your $\mathbf{shoulders}\mathbf{and}\mathbf{wrists}$.