I was being generous on those chin-ups too…
Came up with this today-
15 kb swings
10 pushups
5 chinups
All done back-to-back with as little rest as possible for 8 minutes. The catch is you have to lift your hands off the ground, hold your chest on the floor then lockout each rep of pushups and pause at the dead hang and chin over the bar each rep on the chins. I used a 50lb kb 'cause that’s all I had access to today, but next time will use the biggest one at my gym (76 I think). Was tougher than I thought. Got 7 rounds before the whistle blew. Not even sure it’s possible, but you’d be a machine if you could get 10 in 8 minutes. If you don’t have kb’s/db’s, bw squats would work.
Edit: by “tough” I meant “time went quicker than anticipated”. Took one quick sec to grab water but otherwise didn’t stop moving and still only got 7 rounds. 10 would be no joke.
I did Valeria today on “Good” level in 17:48.
I thought I might get a sub 15 or even 12 minute time at one point but the pull-ups really caught up with me.
BP @ 185 in 21
DL @ 315 in 7+7+7
Pull-ups @ bw ladder 1-6
Curls @ 85 in 12 + 9