Ultimate Dips And Pull-ups Workout

“I want to be big, strong, shredded, fast, and powerful…I want to look like Brad Pitt in Troy, run like RG3, and smash my enemies like Dwayne Johnson.” If that sounds like YOU, then you’re in luck! I’ve spent my life trying to figure out how to do just that. You’re going to LOVE this 10 minute ultimate dip and pull-up workout!

The Challenge

It’s only 10 minutes. It requires ZERO barbells, kettlebells, or weights of any kind – just your body! It’s a challenge – both mental and physical – that will stimulate gains in size, strength, fortitude, AND fat loss! You ready?

  • Dips (rings are best if you have them) x 1 min
  • Rest 1 min
  • Pull-ups x 1 min
  • Rest 1 min
  • Dips x 1 min
  • Rest 1 min
  • Pull-ups x 1 min
  • Rest 1 min
  • Dips x 1 min
  • Rest 1 min
  • Pull-ups x 1 min
  • DONE!!
  • In each minute of work, do as many reps as possible. Break them up however you need to. Remember, you get out what you put in. This is a time to go all out and see how many you do…to see what you’re made of!

ringpullup

**If pull-ups are a limiting factor today, then do band assisted pull-ups, slow eccentric only (lowering) versions, or bodyweight rows in place of the pull-ups.**