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1Pull-up Bar And Suspension Trainer Substitution Guide
Pull-up Bar And Suspension Trainer Substitution Guide
by Tyler Bramlett
The information presented in this work is by no way intended as medical advice, or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program, as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.
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Pull-up bar and suspension trainer substitution guide 1
Pull-up Bar And Suspension Trainer Substitution Guide
Table Of Contents
1. How To Use This Guide
2. Level 1 Exercises, Workouts, And Substitutions
3. Level 2 Exercises, Workouts, And Substitutions
4. Level 3 Exercises, Workouts, And Substitutions
5. Level 4 Exercises, Workouts, And Substitutions
6. Level 5 Exercises, Workouts, And Substitutions
3Pull-up Bar And Suspension Trainer Substitution Guide
How To Use This GuideThe Pull-up Bar And Suspension Trainer Substitution Guide was created for people who don’t have access to a pull-up bar or suspension trainer.
This short guide recommends substitute exercises from the CT-50 System that you can use to replace the exercises that use a pull-up bar or suspension trainer.
For the best possible results using the CT-50 system, I highly recommend you invest in a pull-up bar, suspension trainer, or both. They’re relatively inexpensive pieces of equipment and they’ll serve you for decades!
Just in case you aren’t sure where to start, here’s my favorite pull-up bar and suspension trainer. Just click the links below.
My Favorite Pull-up Bar CLICK HERE TO CHECK IT OUT
My Favorite Suspension Trainer CLICK HERE TO CHECK IT OUT
Although using a pull-up bar and suspension trainer is optimal, I understand that not everyone can afford or has access to them. That’s why I created this guide.
The next section will show you the substitutions for every exercise and workout in the mainCT-50 System that uses a pull-up bar or suspension trainer. Just like the CT-50 System, Idivided this manual into 5 different levels. Just go to the level you’re currently working on to see the exercises, workouts, and substitutions.
4Pull-up Bar And Suspension Trainer Substitution Guide
CLICK HERE TO CHECK IT OUT
CLICK HERE TO CHECK IT OUT
Level 1 Exercises, Workouts, And SubstitutionsExercise 1 That Uses A Suspension Trainer or Pull-up Bar Body Rows.Substitution For Body Rows = Do Two-Arm Bent Rows Instead
5Pull-up Bar And Suspension Trainer Substitution Guide
CT-03 Score SheetProtocol: AMRAP (As Many Rounds As Possible)Description: For 15 Minutes Perform As Many Rounds As PossibleTime: (15.00)
Day You Performed The Workout Your CT-03 Score
The highest number of rounds you were able to complete in the workout in the given time limit. Try to beat your old score every time you do this workout.
6Pull-up Bar And Suspension Trainer Substitution Guide
CT-10 Score SheetProtocol: INTERVALSDescription: 30 Seconds At Each Station For 4 Rounds. Rest 90 Seconds Between Each RoundTime: (20.00)
Day You Performed The Workout
The total number of reps you were able to get in the workout for all exercises and rounds. Try to beat your old score every time you do this workout.
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Level 2 Exercises, Workouts And SubstitutionsExercise 1 That Uses A Suspension Trainer or Pull-up Bar Jumping Pull-ups To NegativeSubstitution For Jumping Pull-ups To Negative = Do One-Arm Split Rows Instead
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CT-14 Score SheetProtocol: RWTL (Rounds With Time Limit)Description: Perform 5 Rounds As Fast As You Can With A 12 Minute Maximum Time LimitTime: (12.00)
Day You Performed The Workout
The amount of time it took you to complete the workout. If you didn’t complete the workout in the time limit, record how far you got through the workout in the given time limit. Try to beat your old score every time you do this workout.
9Pull-up Bar And Suspension Trainer Substitution Guide
CT-17 Score SheetProtocol: RWTL (Rounds With Time Limit)Description: Perform 8 Rounds As Fast As You Can With A 12 Minute Maximum Time LimitTime: (12.00)
Day You Performed The Workout
The amount of time it took you to complete the workout. If you didn’t complete the workout in the time limit, record how far you got through the workout in the given time limit. Try to beat your old score every time you do this workout.
10Pull-up Bar And Suspension Trainer Substitution Guide
CT-20 Score SheetProtocol: INTERVALSDescription: 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each RoundTime: (20.00)
(Switch Half-Way Through The Interval)
Day You Performed The Workout
The total number of reps you were able to get in the workout for all exercises and rounds. Try to beat your old score every time you do this workout.
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Level 3 Exercises, Workouts, And SubstitutionsExercise 1 That Uses A Suspension Trainer Or Pull-up Bar Kip PullsSubstitution For Kip Pulls = Do One-Arm Inside Rows Instead
Exercise 2 That Uses A Suspension Trainer Or Pull-up Bar Hanging Knee TuckSubstitution For Hanging Knee Tuck = Do Rotational Mountain Climbers Instead
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CT-22 Score SheetProtocol: INTERVALSDescription: Perform 30 Seconds Of Work Followed By 15 Seconds Rest For 6 RoundsTime: (13.30)
(Switch Half-Way Through The Interval)
Day You Performed The Workout
The total number of reps you were able to get in the workout for all exercises and rounds. Try to beat your old score every time you do this workout.
13Pull-up Bar And Suspension Trainer Substitution Guide
CT-22 Score SheetProtocol: INTERVALSDescription: Perform 30 Seconds Of Work Followed By 15 Seconds Rest For 6 RoundsTime: (13.30)
(Switch Half-Way Through The Interval)
Day You Performed The Workout
The total number of reps you were able to get in the workout for all exercises and rounds. Try to beat your old score every time you do this workout.
13Pull-up Bar And Suspension Trainer Substitution Guide
CT-25 Score SheetProtocol: INTERVALSDescription: Perform 20 Seconds Of Work Followed By 15 Seconds Rest For 4 RoundsTime: (11.20)
(Switch Half-Way Through The Interval)
Day You Performed The Workout
The total number of reps you were able to get in the workout for all exercises and rounds. Try to beat your old score every time you do this workout.
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CT-27 Score SheetProtocol: RWTL (Rounds With Time Limit)Description: Perform 12 Rounds As Fast As You Can With A 12 Minute Maximum Time LimitTime: (12.00)
Day You Performed The Workout
The amount of time it took you to complete the workout. If you didn’t complete the workout in the time limit, record how far you got through the workout in the given time limit. Try to beat your old score every time you do this workout.
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CT-30 Score SheetProtocol: INTERVALSDescription: 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each RoundTime: (20.00)
(Switch Half-Way Through The Interval)
Day You Performed The Workout Your CT-30 Score
The total number of reps you were able to get in the workout for all exercises and rounds. Try to beat your old score every time you do this workout.
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Level 4 Exercises, Workouts, And SubstitutionsExercise 1 That Uses A Suspension Trainer or Pull-up Bar One Leg Assisted SquatSubstitution For One Leg Assisted Squat = Do Loaded Side-Lunges Instead
Exercise 2 That Uses A Suspension Trainer or Pull-up Bar Kipping Pull-upsSubstitution For Kipping Pull-ups = Do One-Arm Outside Rows Instead
Exercise #3 That Uses A Suspension Trainer or Pull-up Bar Hanging Knees To ElbowsSubstitution For Hanging Knees To Elbows = Do Grasshoppers Instead
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CT-31 Score SheetProtocol: RWTL (Rounds With Time Limit)Description: Perform 2 Rounds As Fast As You Can With A 12 Minute Maximum Time LimitTime: (12.00)
Day You Performed The Workout
The amount of time it took you to complete the workout. If you didn’t complete the workout in the time limit, record how far you got through the workout in the given time limit. Try to beat your old score every time you do this workout.
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CT-33 Score SheetProtocol: AMRAP (As Many Rounds As Possible)Description: For 20 Minutes Perform As Many Rounds As Possible Time: (20.00)
Day You Performed The Workout Your CT-33 Score
The highest number of rounds you were able to complete in the workout in the given time limit. Try to beat your old score every time you do this workout.
20Pull-up Bar And Suspension Trainer Substitution Guide
CT-36 Score SheetProtocol: AMRAP (As Many Rounds As Possible)Description: For 12 Minutes Perform As Many Rounds As Possible Time: (12.00)
Day You Performed The Workout Your CT-36 Score
The highest number of rounds you were able to complete in the workout in the given time limit. Try to beat your old score every time you do this workout.
21Pull-up Bar And Suspension Trainer Substitution Guide
CT-39 Score SheetProtocol: AMRAP (As Many Rounds As Possible)Description: For 15 Minutes Perform As Many Rounds As Possible Time: (15.00)
Day You Performed The Workout Your CT-39 Score
The highest number of rounds you were able to complete in the workout in the given time limit. Try to beat your old score every time you do this workout.
22Pull-up Bar And Suspension Trainer Substitution Guide
CT-40 Score SheetProtocol: INTERVALSDescription: 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each RoundTime: (20.00)
(Switch Half-Way Through The Interval)
Day You Performed The Workout
The total number of reps you were able to get in the workout for all exercises and rounds. Try to beat your old score every time you do this workout.
23Pull-up Bar And Suspension Trainer Substitution Guide
Level 5 Exercises, Workouts, And SubstitutionsExercise 1 That Uses A Suspension Trainer or Pull-up Bar One Leg Assisted Jump SquatSubstitution For One Leg Assisted Jump Squat = Do Jump Lunges Instead
Exercise 2 That Uses A Suspension Trainer or Pull-up Bar Kipping Pull-upsSubstitution For Kipping Pull-ups = Do One-Arm Plank Rows Instead
Exercises 3 That Uses A Suspension Trainer or Pull-up Bar Hanging Toes To BarSubstitution For Jumping Hanging Toes To Bar = Do Sit Outs Instead
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CT-43 Score SheetProtocol: AMRAP (As Many Rounds As Possible)Description: For 15 Minutes Perform As Many Rounds As Possible Time: (15.00)
Day You Performed The Workout
The highest number of rounds you were able to complete in the workout in the given time limit. Try to beat your old score every time you do this workout.
25Pull-up Bar And Suspension Trainer Substitution Guide
CT-44 Score SheetProtocol: RWTL (Rounds With Time Limit)Description: Perform 20 Rounds As Fast As You Can With A 20 Minute Maximum Time LimitTime: (20.00)
Day You Performed The Workout
The amount of time it took you to complete the workout. If you didn’t complete the workout in the time limit, record how far you got through the workout in the given time limit. Try to beat your old score every time you do this workout.
26Pull-up Bar And Suspension Trainer Substitution Guide
CT-46 Score SheetProtocol: AMRAP (As Many Rounds As Possible)Description: For 20 Minutes Perform As Many Rounds As Possible Time: (20.00)
Day You Performed The Workout
The highest number of rounds you were able to complete in the workout in the given time limit. Try to beat your old score every time you do this workout.
27Pull-up Bar And Suspension Trainer Substitution Guide
CT-47 Score SheetProtocol: RWTL (Rounds With Time Limit)Description: Perform 4 Rounds As Fast As You Can With A 12 Minute Maximum Time LimitTime: (12.00)
Day You Performed The Workout
The amount of time it took you to complete the workout. If you didn’t complete the workout in the time limit, record how far you got through the workout in the given time limit. Try to beat your old score every time you do this workout.
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CT-49 Score SheetProtocol: AMRAP (As Many Rounds As Possible)Description: For 9 Minutes Perform As Many Rounds As Possible Time: (9.00)
Day You Performed The Workout
The highest number of rounds you were able to complete in the workout in the given time limit. Try to beat your old score every time you do this workout.
29Pull-up Bar And Suspension Trainer Substitution Guide
CT-50 Score SheetProtocol: INTERVALSDescription: 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each RoundTime: (20.00)
(Switch Half-Way Through The Interval)
Day You Performed The Workout
The total number of reps you were able to get in the workout for all exercises and rounds. Try to beat your old score every time you do this workout.
30Pull-up Bar And Suspension Trainer Substitution Guide