You don't have to be a fantastic hero to do certain things - to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals.

Sir Edmund Hillary
(1919-, New Zealand Mountaineer, Explorer)

Three workouts a day through the miracle of "synaptic facilitation!!" But keep reading the last paragraph suggests another, more likely, explanation.

Back Extension, 15 reps
Rope Climb
Push-ups, 20 reps
Rope Climb
Sit-ups, 25 reps
Rope Climb


1. If able climb the rope from a seated posture and maintain an "L" throughout.
2. No ugly push-ups.
3. Sit-up of your choice.
4. Don't swing the back extension, no momentum.

6 sets of good mornings, two at 5 reps, two at 3 reps, two at 1 rep
Rest as needed.

As a circuit, with no rest, how many rounds can you complete in 7 minutes of this couplet?
7 dips
7 Good Mornings at moderate load.
Rest as needed.

Stay on bars for two minutes and complete as many dips as you can. Don't come down for two minutes.
Repeat at 90 seconds.
Repeat at 60 seconds.


1. The idea is to not hurry through the opening Good Mornings and the Finishing Dips, yet "mow" through the Dip/Good Morning circuit.
2. Bad form can cripple.

Warm-up ten minutes (bike, row, run, etc....)

Push-press, 15-10-5-3-3-3 reps.


Push-press, two minutes.


1. Start very light, work to heavy. Fifteen rep set and ten rep set are warm-ups.
2. With each set increase rest between sets as load increases and reps decrease.
3. Final effort is with plateless bar. Looking for max heart rate. Don't stop.