4.5 (89.27%) 41 vote[s]

Bar-Barians – Endurance routines

Since every one of us has something to learn from the masters of this beautiful sport, I decided to share and include in the following section, some of the most common and yet best endurance routines created by the mighty Bar-Barians and in particular by the great grandmaster Devin Sousa a.k.a. Zef Zakaveli! Shout out to Bar-barians for sharing such precious material!

You can really enjoy these routines since they’re fundamentals based, but with a very high intensity volume.

You can work both on hypertrophy and strength development while enjoying routines that are combining the main basics of Calisthenics such as pull-ups, push-ups, dips, muscle-ups and bodyweight squats.

Another very important aspect worth considering is the fact that while training with this type of routines not only you develop strength and hypertrophy, but also you focus on improving the cardiovascular flow, hence develop a better aerobic resistance.

Let’s go and test them!

Signature “BB” routines

DROP SETS -5 reps block

50 DIPS – 1 min rest, 5 reps each round until 0

30 PULL-UPS – 1-2 min rest, 5 reps each round until 0

70 PUSH-UPS – 1 min rest, 5 reps each round until 0

DROP SETS -4 reps blocks

SET 1 50 DIPS – 5 min rest

SET 2 46 “ – 5 min rest

SET 3 44 “ – 5 min rest

SET 4 40 ” – 5 min rest

SET 5 40 ”

SET 1 30 PULL-UPS – 5 min rest

SET 2 30 ” – 5 min rest

SET 3 28 ” – 5 min rest

SET 4 27 “ – 5 min rest

SET 5 25 “


1 rep – 15 secs rest

2 reps – 15 secs rest

3 reps – 15 secs rest

4 reps – 15 secs rest

5 reps – 15 secs rest

4 reps – 15 secs rest

3 reps – 15 secs rest

2 reps – 15 secs rest

1 rep

Of course, in such type of ladder you can also consider a higher total amount of reps like for instance going up to 10 and then all the way down to 1



5 pull-ups + 5 Dips + 5 Push-ups

10 pull-ups + 10 Dips + 10 Push-ups

5 pull-ups + 5 Dips + 5 Push-ups

10 Pull-ups + 10 Dips + 10 Push-ups

Perform all the sets without breaks in between and anyway within 7’.

You are of course allowed to break the blocks in parts, hence if you do not have yet 10 clean pull-ups straight, you can perform the first 5, take a short break and then complete the block with the last 5.



The best way to perform this routine is to have at least two different push-up bars of different heights.

The first one a little higher from the ground and the second one, of course, lower and closer to it.

It can be performed in couples, as a challenge in teams or simply by yourself in order to develop strength and endurance with particular emphasis to the pushing movement.

Every rep has to be performed of course in clean form; in regards of the speed, you can choose.

Since there are different ways of performing it, I propose one of most common that is:

2 reps x 2 (high bar – low bar)

4 reps x 2 (high – low)

6 reps x2 (high-low)

8 reps x 2 (high-low)

10 reps x 2 (high-low)

8 reps x2 (high-low)

6 reps x 2 (high-low)

4 reps x 2 (high-low)

2 reps x2 (high-low)

As you can see, in case you perform it with a partner, the way of doing it wants you to split sides. One starts from its side on the higher bar and the other, opposite to you, on the lower one.

Perform together the first 2 reps contemporarily, then do a half burpee landing into a squat position and switch push-up bars, repeat the same amount of reps and then switch again and go for the next 4 reps and so on until 10; then all the way back to 2 reps.

Remember that, until the partner hasn’t finished his reps, you can’t switch sides of course.



The following routine can become pretty challenging especially at the beginning when you’re a newbie to calisthenics endurance.

Let’s take a look first at the routine so to explain why it can become challenging:

5 Pull-ups (block 1)

15 Dips (block 2) x3 rounds – under 5’

15 Push-ups (block 3)

20 Bodyweight Squats (block 4)

As you can see, the total time should be within 5’ and completing 3 rounds within this time means being fast.

As for all the other routines, also here keep always in mind the rule “quality over quantity”, so even if the final goal includes a high volume/intensity within a very short time range, do not struggle reaching the end while performing unclean reps.

Start instead by doing a few reps, take a break when needed and then go on until completing each block, especially if you are a beginner.


As you can imagine from the way this routine is named, it involves isometrics.

In particular, since also this one is performed with a partner or also in teams as a challenge, you have to start from a dead hang position chin over the bar in pronated grip (pull-up).

From there one performs the first pull-up while the other holds, then it’s your partner’s turn while you hold and so on until the maximum possible.

“Maximum” equals to failure, hence the moment in which one of the two performers fails holding the chin over the bar or fails the last rep of pull-ups.


Hold Hold

1 Pull-up Hold

Hold 1 Pull-up

2 Pull-ups Hold

Hold 2 Pull-ups

…and so on until the maximum (= failure).



Here comes another very interesting and yet challenging push-up routine that you can perform on your own or once again in teams as a challenge.

This one involves the use of a box (preferably a plyo box) or, more in general, an elevated surface on which you can easily perform elevated push-ups and bodyweight squats.

The challenge works like that:

2 Push-ups + 2 Elevated Push-ups + 2 Squats (on the box) – in front of the box

2 Push-ups + 2 Elevated Push-ups + 2 Squats (on the box) – behind the box

…go down to the other side where you started and repeat all over again the following reps:

4 + 4 + 4 (x2)

6 + 6 + 6 (x2)

8 + 8 + 8 (x2)

10 + 10 + 10 (x2)



5 Pull-ups

5 Push-ups

x10 sets (50 Pull-ups + 50 Push-ups) in the shortest time possible


40 Dips

20 Pull-ups

50 Push-ups

to perform in the shortest time possible, at the beginning you can divide the blocks in more parts so to complete properly each one of them




25 Jump Squats

10 Pull-ups

10 Push-ups

15 Dips

10 Burpees


25 Push-ups

15 Dips

5 Pull-ups

20 Burpees

5 Muscle-ups


2 Muscle-ups

10 Pull-ups

2 Muscle-ups

10 Push-ups

2 Muscle-ups

10 Jump Squats

2 Muscle-ups


40 Push-ups

10 Pull-ups

20 Push-ups

10 Pull-ups

10 Push-ups

10 Pull-ups

Total = 100 reps to complete in the shortest time possible, always sticking to the main rule “quality over quantity”, hence clean form.

Also in this case you can split up each block in more sets so to complete each one of them at a time before moving on to the next one of the routine, while paying attention, of course to the form, and while increasing your stamina


10 Pull-ups + 30 seconds hold (chin over the bar)

10 Pull-ups + 20 seconds hold (head to bar)

10 Pull-ups + 10 seconds hold (chin over the bar)

All unbroken

5 Pull-ups + 15 seconds hold (chin over the bar)

5 Pull-ups + 10 seconds hold (head to bar)

5 Pull-ups + 5 seconds hold (chin over the bar)

All unbroken


Pierpiazza from team Overbar modified this routine, taking his inspiration from the more common Bar-barians routine named “Dead man hang” because it includes both dynamics and statics.

In such routine, compared to the previous ones where you are allowed to break the sets, here you are forced to completed the whole sequence since it includes isometric holds between the reps.

1” Dead hang + 1 Pull-up

2” Dead hang + 2 Pull-ups

3” Dead hang + 3 Pull-ups

4” Dead hang + 4 Pull-ups

5” Dead hang + 5 Pull-ups

50 Push-ups


Ladder 1 to 10 (1+1+1, 2+2+2, 3+3+3, 4+4+4, 5+5+5…)

Dips + Pull-ups + Push-ups

You are can break the reps if you cannot complete the higher volumes in a row


5 Wall HSPU (Wall Handstand Push-Ups) + 2 Muscle-ups x3

20 Pull-ups

20 Squats

5 Muscle-ups


Diamond Push-ups (2-4-6-8-10)


Pull-ups (10-8-6-4-2)

30 Squats

20 Dips

20 Push-ups


2 Muscle-ups + 10 Dips x5

30 Low bar Push-ups

To complete under 5’

Bar-Barians Requirements

Ever since Bar-Barians were born, a sequence of basic exercises to be completed under a specific time range were accordingly and yearly updated with the purpose to go always one step further than the previous versions until present day.

For such reason and because I firmly believe that each of the requirements, since the very first one, have been challenging for whoever decided to test themselves, I’m going to share all of them with you so that you can get a taste.


Let’s take a look at the evolution of the famous BB requirements since when they were born:

BB Requirements 2K11-1

5 MU (Muscle Ups)

45 Dips

25 Pull-ups

55 Push-ups

5 MU

To complete under 6’

BB Requirements 2K13

5 MU

45 Dips

30 Pull-ups

55 Push-ups

5 MU

To complete under 6’

BB Requirements 2K14-15

5 MU (Muscle Ups)

50 Dips

30 Pull-ups

60 Push-ups

5 MU

To complete under 6’

BB Requirements 2K16-17-18-19

5 MU (Muscle Ups)

50 Dips

30 Pull-ups

60 Push-ups

5 MU

To complete under 5’

In order to complete the requirements, especially when you are a novice and you don’t have yet enough strength and stamina, you can split up each block in more sets than just one.

This means that, for instance with 50 Dips, if you cannot complete them all in a row, you can perform the first set of the amount that you can do in clean form, then take a very short break and go for all the remaining sets and reps according to your level until completion.

Mięśnie również mogą zostać rozdzielone (jeśli jesteś początkującym i nadal z nimi walczysz), nawet jeśli, aby dać więcej sensu całej rutynie i jej głównemu celowi, jakim jest budowanie wielkiej wytrzymałości, powinny być zakończone zawsze z rzędu . [/ vc_column_text] [/ vc_column] [/ vc_row]

Leave a comment