- 7/2/2025
Category
🛠️
LifestyleTranscript
00:00Here we go, Mudder Nation.
00:02Let's crush it.
00:13What's up, Mudder Nation?
00:14We're back for chin-up training.
00:15I got my girl Esme and nonstop Jake over here.
00:18She's going to be working on our 5K program.
00:21Jake's going to be working on our classic program.
00:23A little bit more reps on this side.
00:25On this side, we're going to be using a resistance band, which is also available for both programs.
00:29So whatever works for you guys, always feel free to modify it.
00:31But what we're going to do out right now, guys, is we're going to do a little program
00:34to warm up our shoulders.
00:36We're going to hit T's.
00:37So open it up, slowly back.
00:38We're going to hit 10 of them.
00:393, 2, 1, and go.
00:412, 3, 4, 5, 6, 7, 8, 9, and 10.
00:49Here we go up for eyes.
00:503, 2, 1, and 1, 2, 3, 4, 5, 6, 7, 8, 10.
00:599, and 10.
01:00Here we go for whys.
01:011, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
01:11Back to T's.
01:121, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
01:21Back for eyes.
01:221, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
01:31Wise.
01:321, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
01:41That's a wrap.
01:42Feel a little pump right there.
01:43There we go.
01:44So check it out.
01:45With Esme, she's going to put one foot in the band.
01:48She's always going to find her positioning.
01:50The box right here is just for stability.
01:52Over here, Jake is just going to work on turning those palms around.
01:55He's going to do traditional reps.
01:57We're going to start over here with 1 rep, 2 reps on the side, 3, 2, 1, and go.
02:02Nice.
02:04There we go.
02:05Let her go.
02:06So here's what we're going to do.
02:07Always find the amount of rest that works for you.
02:09We're going to climb up the ladder all the way to the top, and then we're going to come
02:12back down and get rest in between each one as long as necessary.
02:16In today's video, we're going to speed things up a little bit, but on your own, do whatever
02:19works.
02:20So we're going to go over here, guys, 4 reps and 2 with Esme, 3, 2, 1, and go.
02:25So positioning over here, we're going to come down.
02:28You can see all the muscles working right here.
02:30Our goal is to pull that chin up over the bar nice and tight, pull those lats back, shrug
02:35those shoulders back, and have that awesome control and strength.
02:38How are you feeling over there?
02:39Ready to rock.
02:40A little bit of a pump?
02:41That's a nice one.
02:42What about you over there?
02:43That's a nice band right here.
02:45All right, here we go.
02:46So guys, 3 on this side, 6 on this side, 3, 2, 1, and tackle it.
02:52So the way that I'm going to have Esme stabilize this thing right here, she's really giving
02:56a lot of strength and energy into that band.
02:58She's got strong abs, and she's really working those arms.
03:01There we go.
03:02Easiest through reps I've ever seen.
03:04Jake's been done for the past half hour.
03:06Yeah, nonstop Jake.
03:08Yeah.
03:09Pretty crazy.
03:10I know.
03:11What's going on over here?
03:12Like lasers.
03:13I can't even keep track of them.
03:15All right.
03:16So now this is our biggest set.
03:17This is really going to take the most energy possible.
03:19I don't want any sloppy reps.
03:20I really want to see you guys get through it.
03:22So if this is not enough time to rest, take a second, shake it out.
03:25You guys ready?
03:26Yeah.
03:27All right, 3, 2, 1, tackle it.
03:29So watching Jake over here, he's always getting the same position every single time.
03:34That's super important.
03:35If his chin stalled to falter a little bit, that would be considered a no rep.
03:39Potentially it would be a big mistake out there on course.
03:41So practice makes perfect.
03:42We're going to have that same attitude here in the gym, out there on course.
03:45Esme, piece of cake.
03:48Here's what we do.
03:49Back down the ladder.
03:50We're going to start 1 and 2 over here.
03:53Really easy.
03:54Not so stressful as that last set.
03:55But understand every single week we're going to add more reps and we're just going to keep
03:58on pushing our limits, taking us out to that next level so we can get stronger.
04:02Here we go, 3, 2, 1.
04:05One on this side, 2 for Jake.
04:08Nice.
04:09Piece of cake.
04:10Esme, I feel like you guys want to do some more.
04:13She's not going to push one.
04:15You're lucky I'm not on the bar right now.
04:16I'm on to you.
04:17I wouldn't want to.
04:18Yeah, I don't know if I want to put you guys to shame.
04:21Jake used to be a military man.
04:22He's done about 50,000 reps for breakfast.
04:24All right, here we go.
04:25Two on this side, four on this side.
04:29Challenge yourself.
04:30Change your motion.
04:313, 2, 1.
04:32Pull it up.
04:33Uno.
04:34Dos.
04:35Trace.
04:36Quatro.
04:37Look at that.
04:38Working on my Spanish and my pull ups at the same time.
04:40Not a bad deal.
04:41What?
04:42You guys have not even had a drop of sweat.
04:45Impressive stuff.
04:47So, the fitter you are, the less stress you need.
04:52Out there on course, you're really going to be pushing the pace.
04:54You're going to be running through that thing.
04:56It's going to be obstacle after obstacle.
04:58And understand, try to bring that same mindset right here in the gym.
05:01We're going to go for our next set.
05:02Three and six.
05:033, 2, 1.
05:04Tackle it.
05:05Nice squeeze.
05:06Ooh.
05:07She's got the slow and sexy approach over here.
05:10Jake's just ripping at that bad boy.
05:12There you go.
05:13Keep it up.
05:14Good tension.
05:15Now, if you guys are feeling super fit and you're on the 5K program, you do not need
05:19this band totally available to you guys.
05:22Understand less reps, but a little bit more weight on the bar is still an awesome way
05:26to get strength.
05:27You all ready?
05:28Make sure you're going to nail this one.
05:31You're so close to the finish line.
05:32I mean, it would break my heart to watch you fail right there.
05:35You feel good too?
05:36Alright, here we go.
05:37Don't choke for me?
05:38Yeah.
05:39Here we go.
05:40I can't count that high in Spanish.
05:41You guys don't put that pressure on me.
05:423, 2, 1.
05:43There we go.
05:44Squeeze.
05:45Nice.
05:46There we go.
05:48These movie star chin-ups over here.
05:50Making it look so good.
05:51All angles.
05:52There we go.
05:53Squeeze it out.
05:54Squeeze it out.
05:55Almost there.
05:56Jake, you going to quit on this last rep?
05:59Oh, she's just hanging it out.
06:01Wants to work on his grip strength.
06:02Mr. Hollywood over here.
06:03Come on, Jake.
06:04Get it up.
06:05Get it up.
06:06Come on, get it up.
06:07There you go.
06:08That's awesome.
06:09Give me a little skin up top.
06:10Free high fives for everybody.
06:13Whoa.
06:14Whoa.
06:15So check it out.
06:16Here's our next part of the program.
06:17What we're going to do is called switch hands right now.
06:20So you're going to start in that chin-up position and then you're going to turn your hands over,
06:24continuing to turn at your own pace, always matching.
06:27So right now, what I want you to imagine is out there on course as you're doing monkey bars, you're going to squeeze.
06:32You're going to let go of the opposite hand, squeeze.
06:34And you have to have that same kind of muscle memory and confidence out there on course.
06:38You can train that same exact thing in the comfort of your own gym.
06:41So we're going to do 20 seconds, three rounds.
06:44And as you can do over here with Esme, she can add that resistance band.
06:48Jake's going to go without.
06:50Here we go, guys.
06:513, 2, 1, and go.
06:55So you see over here, check it out with Jake.
06:58It's very easy to notice those hips are starting to wobble around.
07:01It's going to feel just like that going through obstacles.
07:04So if you need to slow down your pace at all, we've got 10 seconds left, guys.
07:08That's totally cool.
07:09Just get that confidence, get that strength, get that rhythm.
07:12Esme over here has got the band, 5 seconds.
07:15She's still got that core tension.
07:173, 2, 1, take a break.
07:20Nice.
07:21That's tough.
07:22It is tough, you know.
07:23I know.
07:24This is an obstacle course race.
07:25You guys are training for a tough one.
07:26This ain't no turkey trot.
07:28Alright?
07:29Yeah.
07:30Take it, shake it, relax it.
07:32You sure you're going to make it in this text 20 seconds?
07:34Yeah.
07:35Can you pat it on the back?
07:37Alright, alright.
07:38How'd you feel?
07:39It felt good.
07:40Good.
07:41It is, it is.
07:43Make sure you guys dry off those hands.
07:44You might have a little mud on them right now.
07:46Wipe it off your pants.
07:47Get those puppies fired up.
07:49Next round, here we go.
07:503, 2, 1, hit it.
07:53Good.
07:54Remember, keep those hands nice and tight.
07:57There you go.
07:58If you start to let it go and hang down, we got a little operation of failure over here.
08:03So nice and tight.
08:04Nice and controlled.
08:05Good work, Esme.
08:065, 4, keep it up.
08:083, 2, and 1.
08:11Woo!
08:12I didn't watch you.
08:13What happened over here?
08:15Esme was crushing it.
08:16I'm not going to lie.
08:17Was he even up on the bar?
08:18Alright.
08:19I don't know if I trust you guys yet.
08:21Yeah.
08:22Yeah.
08:23So guys, this is our last interval right here.
08:25Put that mind into it.
08:27Understand this could be the most complicated obstacle or the easiest obstacle.
08:30But if you're totally taxed, failure is an option for both of them.
08:33So what I really want you to do is understand you got to have that good momentum.
08:37If you want to slow it down a little bit, have this grip right here.
08:40Go 1, 2, hold out for a couple seconds.
08:433, 4.
08:44Understand you have lots of grip strength.
08:46But as soon as you take off one hand, that's where you have the opportunity for failure.
08:50So always take the time to relax, find your comfort zone, then get after it.
08:54Next section guys.
08:5520 seconds.
08:56Keep an eye on Jake right now.
08:59Loose hips sink ships.
09:00So watch these hips right here.
09:01Don't be wobbling around.
09:023, 2, 1, go.
09:05Good.
09:06So he's really patient with those hands.
09:09Nice control.
09:10Nice grip.
09:11There you go.
09:1210 seconds in.
09:13Maybe we'll add a little bonus time.
09:16Come on.
09:175 seconds.
09:18I'll count really slow because Jake likes it like that.
09:214, 3, 2, and 1.
09:24Take a break.
09:25Alright guys, that is the end of our chin-up program.
09:28Know that every single week you have a pull-up and chin-up program.
09:31And the whole idea guys is we're going to add on more reps.
09:34We're going to challenge ourselves.
09:36But I always want to add a little bit of extra work.
09:38So here's why I got a little bonus round.
09:40We got a little pump.
09:41So here's what we're going to do.
09:42We're going to do 50 of each reps.
09:44We're going to do pull-ups.
09:45We're going to do invisible push-ups.
09:46And we're going to do invisible rows.
09:47That's 150 reps.
09:49It may sound really easy because there's no weight.
09:51But trust me.
09:52It's going to burn.
09:53That endurance is going to make a big difference out there.
09:55You guys ready for this?
09:56Reach up nice and tall.
09:57I'm going to start out a couple reps.
09:58They're going to call out every single 10.
10:00Here we go.
10:011, 2, 3, and pull.
10:022, 3.
10:03So we're going to keep on pulling these arms nice and strong.
10:06And I want you to understand that pump is going to make a big difference out there on course.
10:11I want you to pretend like you've been hanging from a monkey bar for about a minute already.
10:16Arms are pumped.
10:17We're really tired.
10:18But we have that grip, strength, and endurance because we've been doing lots of training.
10:22Where are we at?
10:233.
10:24Oh, man.
10:25We've got 20 more.
10:26Keep it pulling.
10:27Squeeze those arms.
10:28Draw those elbows down and really grip it and rip it.
10:31Almost there.
10:3210 more.
10:33Count down for 5 for me.
10:355, 4, 3, 2, and 1.
10:38Ooh, here we go.
10:39Let's get those invisible push-ups.
10:413, 2, 1, push it.
10:43So this may sound really easy just to do invisible push-ups, but if you really put your muscle
10:48into it, it's going to make a big difference.
10:51You can see my arms are really pumping up right now.
10:54That's right.
10:55Keep on squeezing.
10:56Out there on course, guys, that same pump is going to happen when you're pulling over
10:58walls, going over obstacles.
11:01That right there is that lactic acid pumping up.
11:03You're feeling that burn.
11:04Let's go.
11:0520 more.
11:06Keep on breathing.
11:09Don't quit on me.
11:10A little bit more range of motion.
11:11Come on.
11:12Let's go.
11:13Last 10.
11:14Squeeze it.
11:155, 4, 3, 2, 1.
11:18Turn those hands right over, guys.
11:19Last challenge.
11:203, 2, 1, and pull.
11:212, 3, 4.
11:23Keep it going.
11:24Pull it all the way in.
11:25Open up those chest.
11:26Tug those arms back.
11:27You starting to feel that pump yet, Jake?
11:28I know.
11:29My arms are about to blow up.
11:30Come on.
11:31Let's go.
11:32Squeeze.
11:33Pull.
11:34Keep it working, guys.
11:35We're almost through our last section of obstacles right here.
11:37Squeeze.
11:38Squeeze.
11:39Squeeze.
11:40Where are we at?
11:4130.
11:42Oh, man.
11:43We're going to keep on burning through these last 20 reps.
11:44Make them count.
11:45Pull it.
11:46Work it.
11:47Sweat it.
11:4840.
11:49All right, guys.
11:50Almost there.
11:51Count down the last five when we're there.
11:524, 3, 2, and 1.
11:55Woo.
11:56All right.
11:57That was awesome work.
11:58Yeah, it is a pump.
11:59So that same exact feeling is going to happen to you out there on course.
12:02But if you keep on training every week, you're going to conquer it out there on course, guys.
12:06Awesome working with you.
12:08We'll see you at the next workout.
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