How to move up when doing substitutions

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  • #106454

    Hey everyone,

    I’ve just completed week one at level one and did my final round in 3 minutes and 5 seconds, so apparently I should be moving up a level.

    However, I am using a Woody band to assist my pullups and I’m doing incline pushups on a bench.

    So my question is; should I stay on level one and try to progress towards full pull-ups and push-ups (keeping in mind that this could be months away and I can do 50 air-squats fairly easily) or should I progress through the levels and then drop back to level one when I’m able to do these exercises properly?

    I appreciate your advice, thanks! :D


    There are 2 schools of thought:

    1) Progress through the round and the extra work from the higher levels will eventually give you the ability to perfom non substituted work outs.

    2) Stick at level 1 until you can perform Day 3 with out substitution in under 5 minutes.

    I personally did the second and did not level up for 4 months (it was tough). But I logged every step of the way and can look back now seeing that I acheived even small amounts of progress every work out. I also used rings hung from my bar to get as tough an exercise as I could with out doing a pull up. I also did 3 substitutes for each pull up required. If you are not substituting with 3 rounds for each round i.e. Day 3 would be 30 substitute pull up exercises. You may want to try that and see if you can still acheive it in under 5 minutes.

    Good luck with what ever you choose, this is just my opinion as I only did one version.


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