Bar-Barians – Endurance routines
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 “
PYRAMIDS (CHOOSE A BASIC EXERCISE)
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
THE LOOP
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 “BELT” ROUTINE
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 “WARM UP” ROUTINE
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.
THE HOLD ROUTINE
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.
PARTNER 1 PARTNER 2
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).
THE COOKER
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)
SNOOP ROUTINE
5 Pull-ups
5 Push-ups
x10 sets (50 Pull-ups + 50 Push-ups) in the shortest time possible
SAIBOV A.K.A. “IRON WRISTS” SIGNATURE ROUTINE
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
SAIBOV ENDURANCE CUP:
BEGINNER ROUTINE
25 Jump Squats
10 Pull-ups
10 Push-ups
15 Dips
10 Burpees
INTERMEDIATE ROUTINE
25 Push-ups
15 Dips
5 Pull-ups
20 Burpees
5 Muscle-ups
ADVANCED ROUTINE
2 Muscle-ups
10 Pull-ups
2 Muscle-ups
10 Push-ups
2 Muscle-ups
10 Jump Squats
2 Muscle-ups
SERGIO DI PASQUALE A.K.A. “NEW ERA” SIGNATURE ROUTINE
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
“ICEBOSS” ROUTINE
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
OVERBAR “PRESIDENT” SIGNATURE ROUTINE (DEAD MAN HANG “BB” ROUTINE)
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
DIMA ROUTINE
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
EAZY ROUTINE
5 Wall HSPU (Wall Handstand Push-Ups) + 2 Muscle-ups x3
20 Pull-ups
20 Squats
5 Muscle-ups
OVERBAR “BLOOD DIAMOND” ROUTINE
Diamond Push-ups (2-4-6-8-10)
+
Pull-ups (10-8-6-4-2)
30 Squats
20 Dips
20 Push-ups
OVERBAR “HARD ROCK” ROUTINE
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]