Max reps each exercise in twenty minutes, alternating between exercises as needed:
- Weighted Chin-Ups, 20lbs
- Bodyweight Bench Press
Weighted chin-ups can be done either with weights attached to a dip belt or with chains hanging over the shoulders. The 5/8" chains at Styrka weigh approximately 20lbs; the smaller 1/2" chains weigh roughly 10lbs.
Keep in mind that the chin-up is a supinated grip (palms facing you); pull-ups use a pronated grip (palms facing away).