I say it often: “You hold the cards; I will show you how to play”.
In my opinion, one of the most underutilized exercises to improve upper body strength is the pull-ups and its many variations. It’s hard and very taxing, especially if you are on the heavier side of the scale.
You probably know how many pull-ups you can crank out at your max. If not, try it out. Let’s say you can complete 10 reps. Multiply it by 6, which gives us 60 reps. Wait, what?
Your goal is now to reach 60 reps as quickly as possible. There are two ways to do it.
Method #1 Work = rest
Do as many reps as you can and calculate the time it took you to do it. That same time becomes your rest period before you crank out as many reps as you can once again. Go on alternating between work and rest until you reach a grand total of 60 reps.
Method #2 AFAP
Try to reach 60 reps as fast as possible, but this time, you rest as you need. The goal is to beat your time the next workout.