Dufisthenics

A new month is upon us so that means it is new challenge time. This month the idea once again comes from Lou and is called “Maintain the Pain”

The goal here is to maintain a certain amount of fixed reps for as
many sets as possible, your score is based on the amount of sets
performed doing the fixed amount of reps. We will have 3 modes with
fixed reps that must be maintained for as many sets as possible, once
you can’t maintain the fixed amount of reps your set ends.

Normal mode = Diamond pushups 10 reps, Hard mode = Pull ups 10 reps, & Bar-baric mode = Muscle ups 3 reps.

The reps may seem easy in the beginning but with the limited rest you will find yourself in pain pretty quick.

Normal mode = Maintain 10 Diamond push ups for as many sets as
possible with 40 seconds rest in between sets. Once you can no longer maintain 10 reps of diamonds your set ends.Your score is the number of sets you performed doing 10 diamonds + however many reps you managed in your failure set!

Hard mode = Maintain 10 pull ups for as many sets as possible with 30
seconds rest in between sets. Once you can no longer maintain 10 reps of pull ups your set ends. Your score is the number of sets you performed + however many reps you managed in your failure set!

Bar-baric mode = Maintain 3 muscle ups for as many sets as possible
with 20 seconds rest in between. Once you can no longer maintain 3 reps of muscle ups your sets ends. Your score is the number of sets you performed + however many reps you managed in your failure set!

Guidelines:

Obviously since the sets have timed rest periods it is important that you adhere strictly to these timed breaks. To make sure you don’t go over in your breaks, start 2-3 seconds early.

With diamond push ups, your feet should be together. On the down portion of the movement your chest should be hitting the top of your hands, at the top your elbows should be almost fully extended.

With the pull ups, minimum height is chin to bar (higher is always better), at the bottom of the reps your elbows should be almost fully extended. Kipping should absolutely be avoided if at all possible. Keeping your legs straight with feet together is the recommended form.

Muscle ups can be the swinging variety however if someone using strict form has the same score as someone with sloppier form, clean form wins, every time.

This month will NOT be a prize month but I expect everyone to bust it just as hard because that is what it is all about in the end. Compete against yourself.

Lou will be final judge in any form disputes this month with me filling in when he is busy lifting atlas stones.