How to: The Holy Trinity
“The Holy Trinity” is my all-time favorite workout and the only one you absolutely NEED in your life.
It’s simple to write out: Do as many pullups, pushups, and dips as you can in 30 min.
The only rule is that each time you attack this one, you have to score more and better reps than the time before.
How you break up the sets and how much you rest is entirely up to you.
Keep in mind the Golden Rule: It is better to stay out of a hole than to try to crawl out of a hole
With that in mind, there are many ways to go about doing this. Here are 3 of my favorites:
Set the timer to go off every minute. When it beeps, do 5 pullups and 10 pushups. Rest the remainder of the min. When it beeps again do 5 more pullps and 10 dips. Each minute alternate between pushups and dips but always do the 5 pullups.
At the end of 30 rounds you will have completed 150 pullups, 150 pushups, and 150 dips.
If you cannot finish the reps, reduce the number of reps to how many you CAN do and keep consistent. Have a notepad or marker board nearby and keep a tally.
Let’s say you manage to do 2 pullups and 7 pushps/dips. Next time try to do 3 pullups and 7 pushups/dips. Even if you only get 1 or 2 rounds in you still will have increased over the previous.
When you can finish 5-10-10 try for 7-12-12… 8-15-15… etc.
Do 1 pullup, 1 pushup, 1 dip. Then do 2 pullups, 2 pushups, and 2 dips. Then 3, 3, and 3… 4, 4, and 4… etc until you struggle to finish the last rep. Then drop back down to 1, 1, and 1 and start over.
Let’s say you get to 5 pullups and the fifth rep is a struggle. 1+2+3+4+5= 15 reps of each. Start again at 1 rep and try to get through that set of 5 again. Each finished set is another 15 reps. 10 full sets is 150 reps of each!
Next time do 1-2-3-4-5-6…
- 1 min AMRAPS
The 1st minute do as many pullups as you can. The second minute do only pushups. The third do only dips. Keep a tally as you go and remember the Golden Rule! Give yourself a little rest and try to hit the same number each time a movement comes up. You might get 6 pullups, 12 pushups, 8 dips the first round. Try to hit those same numbers every round.
The next time you do this workout add 1 to that base number and keep going!
There are a million ways to do this and I can’t say one is better than another as long as you know your score and you keep improving.