Rhythm / Original
Upper Body
Five movements, 20 sets: 2-minute set recovery and 75-second movement transitions.
Source: RhythmStraight sets with two distinct recovery rules.
This Rhythm-authored bodyweight sequence combines pull-ups, dips, ring rows, push-ups and pike push-ups. Each movement has its own set count and target, with explicitly timed recovery.
Read the set prescription
Complete all prescribed sets of a movement before continuing to the next one. The five movements have 5, 4, 3, 3 and 5 sets respectively: twenty sets in total.
Separate recovery from transitions
Two minutes separate sets of the same movement. Seventy-five seconds separate different movements. The final set of a movement leads into its transition rather than another two-minute set recovery.
Understand the duration
The forty-five-minute estimate includes authored recovery and estimated working time. Repetition-based work finishes when you confirm it, so the estimate is not a fixed deadline.
The published sequence.
Sets & recovery · ~45 min · Pull-up bar · Dip bars · Rings
- Pull-Up · 5 × 8
- Dip · 4 × 10
- Ring Row · 3 × 12
- Push-Up · 3 × 15
- Pike Push-Up · 5 × 8
- 2 min between sets · 75 sec between moves
Version notes
Repetition-based sets finish when you mark them done.
You can extend recovery during playback without losing your position.
Save your own copy to change repetitions, movements and recovery. Choose targets you can perform with the movement standard you intend to use.
Open in Rhythm ↗