13 to 1 (Daily Workouts – 101424)
Before Getting Started
10/14/24
13 to 1
13 reps of each of the following exercises, followed by 12, followed by 11… continue decreasing 1 rep each round until you finish with 1 rep of each exercise.
- Pull-ups
- Push-ups
- Sit-ups
- Bodyweight Squats
30 Minute Time Cap
Goal Times
Typically, anything in the mid to high teens is a solid time.
This is a workout I would sometimes give athletes who refused to take a week off from training even when we wanted them to (the week immediately after the season, etc). I’ve seen a few of them roll through this workout in 11 to 12 minutes.
The difference between a good and great time usually comes down to whether you can continue knocking out unbroken sets of Pull-ups or not.
Scaling Options
This workout is all bodyweight movements so it should be relatively friendly for most.
Sub Inverted Rows for Pull-ups if needed. Check out the video below for Pull-up Progression ideas.