• Air squats — There is no sub. Work on your air squat.
  • Double unders (DUs) — One sub is to do singles with triple the numbers, though this does nothing to actually develop the double under. Ideally you want to practice it after the substitution.
  • Handstand push-ups (HSPUs) — Static handstand holds for a specified number of seconds is a decent sub if you don’t have the strength to do a HSPU. Another good sub is incline pushups, done with feet propped high on a wall, side of pool, or piece of furniture.
  • Knees-to-elbows (K2E) — Bring knees to armpits, chest, or as high as you can. Alternatively if you don’t have a pullup bar, you can do strict V­Ups or abmat situps.
  • L­-Pullup — Do a strict pullup followed by a straight hanging leg raise.
  • Lunges — There is no sub. Work on your lunges.
  • Muscle­-ups — Sub is 3 pull-ups + 3 dips. In order to develop the strength needed to complete a muscle-­up, a better sub is 3 C2B pull-ups + 3 deep ring dips.
  • Pistols — Use a wall for balance. Hold a counter weight in your hand if it helps. If you cannot do a pistol, do air squats with a jump as high as you can on each one. Band also works from a pull-up bar.
  • Push-ups — Can be done on knees. It is better to lower the numbers and do them full range of motion rather than reduce the range of motion to get in the full number.
  • Pull-ups — Stretch bands can be used to assist the pullup for anyone who lacks the strength or technique for kipping pullups Jumping pullups (standing on a box about 9 inches under the bar) can be effective. Doing slow negatives will also build up requisite strength. Stand on a chair that allows you to have your chin over the bar, hold onto the bar, lift your legs up, and slowly release as far down as you can. If you have a pullup bar that will support the swinging motion of a kipping pullup, work on your kip.
  • Ring dips — A good substitution is 3 bar dips for every 1 ring dip. If you don’t have dipping bars, you can use two adjacent chairs, or you can get on a chair to a pull-up bar and do bar dips with a pronated grip. Static holds on rings can also be effective.
  • Running — Rowing is best. Good rule of thumb is 200m run = 250m row. Burpees, box jumps, single­ unders, and double­ unders, and mountain climbers can provide a similar metabolic effect.
  • Rowing — Same as Running. If you have a bike that works as well. Same conversion as above.
    Toes-to-Bar (T2B) — See knees to elbows.