Advanced:

• 40 dips + 40 push-ups + 20 straight bar dips

Intermediate:

• 30 dips + 30 push-ups + 15 straight bar dips

Beginner:

• 20 dips + 20 push-ups + 10 straight bar dips

Here I share with you the super-set with which I structured my workout. The super-set consists of a pyramid of 3 exercises without getting off the bar (unbroken).

• 10 muscle-ups + 10 dips + 10 pull-ups
• 9 muscle-ups + 9 Dips + 9 pull-ups
• 8 muscle-ups + 8 Dips + 8 pull-ups
• 7 muscle-ups + 7 Dips + 7 pull-ups
• 6 muscle-ups + 6 Dips + 6 pull-ups
• 5 muscle-ups + 5 Dips + 5 pull-ups
• 4 muscle-ups + 4 Dips + 4 pull-ups
• 3 muscle-ups + 3 Dips + 3 pull-ups
• 2 muscle-ups + 2 Dips + 2 pull-ups
• 1 muscle-ups + 1 Dips + 1 pull-ups

Remember to get plenty of rest between each round. The idea is to perform the entire super-set without getting off the bar.

The number of repetitions may vary depending on your level and ability as an endurance athlete.

Success to all.