This routine is an original routine from the Beastmode crew down in New York. These are Juice’s requirements for being part of Beastmode. It’s not surprising how it’s structured because Juice loves doing high volume stuff. They are a heavy reps and sets team and always have some real beast workouts going on. Really cool shit!
I recently did this routine for the first time about 4 weeks with one of my newest training partner Shaine. The initial time was 17:55 and man, it made me struggle. I believe that the required time is to be under 20 minutes. Overall I think it’s a solid routine and even though I’d change a few things with the muscle up/dip/hold part I still got a pretty sick pump. Anything that has a time limit but has in it isometric holds for time, is hard to judge so I’d definitely change the holds for a set of straight bar shrugs or some levers.
The second time I tried it (about a week ago) I was able to finish it in 14:58 seconds. This was a huge improvement and mostly because of the way I was feeling and because I already knew the routine and studied a bit more ways to complete it better. Not only is it a pretty heavy physical challenge but also mental. All the way through it is hard not to think that you want to just quit but I think that happens mostly because I wanted to beat my previous time. Regardless though, the ability to take a few breaks and back on the bar makes it more achievable. Take this as a bit of a review for the routine and can give you good pointers and things to think about before you try it.
Check out the video of it and post your times, feedback and comments after you try it!
Here is the routine:
- 50 push-ups
- 25 pull-ups
- 40 push-ups
- 20 pull-ups
- 30 push ups
- 15 pull-ups
- 20 push ups
- 10 pull-ups
- 10 push ups
- 5 muscle ups
- 1 muscle up – 1 straight bar dip – 5 sec hold at the top
- 1 muscle up – 2 straight bar dips – 5 sec hold at the top
- 1 muscle up – 3 straight bar dips – 5 sec hold at the top
- 1 muscle up – 4 straight bar dips – 5 sec hold at the top
- 1 muscle up – 5 straight bar dips – 5 sec hold at the top
- 1 muscle up – 6 straight bar dips – 5 sec hold at the top
- 1 muscle up – 7 straight bar dips – 5 sec hold at the top
- 1 muscle up – 8 straight bar dips – 5 sec hold at the top
- 1 muscle up – 9 straight bar dips – 5 sec hold at the top
- 1 muscle up – 10 straight bar dips – 5 sec hold at the top
Complete in under 20 minutes
One reason why I love this routine though is the fact that it really pushes you and gives you a full workout. You could do a warm-up and this routine if you’re short on time it’ll still give you a great workout. Remember that this is not an easy routine and its designed to pose a challenge to even the most experienced athletes. Assess, what level you are in and decide whether this is a good challenge or a stupid way to get injured or get you ego broken. There are certainly many ways to tackle this routine but to do it the right way make sure that you have the physical and mental strength and discipline.