Here’s a fun Density Set to hit up for this week’s Thursday’s Throwdown.

I managed to get in 8 total rounds in 20 mins.

Not too bad but it could always be better….


For this Throwdown I used 5 different movements…

I used kettlebell swings, pull ups, handstand push ups, burpee box jumps, and good ol’ muscle ups.

For the reps, I started at 10 and went backwards down to 2 reps, taking 2 reps off each movement as I went down the line.

So here’s the 20 Min Density Set:

1A) Kettlebell Swings x 10 reps (70 lbs Bell)

1B) Pull Ups x 8 reps (go strict until you have to kip to get reps)

1C) Handstand Push Ups x 6 reps (forehead to floor)

1D) Burpee Box Jumps x 4 reps (I used a 36 inch box…  go with what you got)

1E) Muscle Ups x 2 reps (not everyone can do these, if you can’t hit DIPS)

Get as many rounds as you can in 20 mins.

Let’s hear see your RESULTS in the comments!

Live Aggressive and Get Strong!

PS – Let’s hear what type of Throwdown you would like to see for next week and I’ll make it happen…  Circuit??  Complex??  Give me some suggestions….