There’s great power in fundamental movement patterns: push, pull, squat, deadlift, and lunge. Stick to the basics, but explore and include their variations.
Pull-ups: change your grip, change the diameter of the bar, hold a dumbbell between your feet, use a weight belt and chain, use a band for assistance, throw a towel over the bar and hang from that, do your pull-ups on the climbing rope, do them on rings, do them with your kids on your back . . .
Push-ups: clapping, increase range of motion with your hands on rings/plates/dumbbells/etc, alter your hand placement (narrow, wide, “diamond”, etc), one arm, feet elevated, with a weight vest, with someone sitting on your back . . .
Workout of the Day
Three rounds for time:
100 double unders
30 gator crawls
15 power cleans, 60 kg