Monthly Archives: May 2022

Pullups, Pulldowns, Presses and Jumping Muscleups, then a Bike HIIT

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Pullups

2 rounds of max unbroken (rest 2 minutes between rounds)

  • Commando Pullups (one side per round)

Then every 3 minutes for 9 minutes of

  • 10 x Narrow Grip Cable Pulldowns @ 75lbs
  • Immediately followed by Max Unbroken Seated Dumbbell Press @ 16kg per hand

Then accumulate

  • 30 x Jumping Bar Muscle Ups

Finisher Bike HIIT

  • 8 x 40 seconds on/20 seconds off
  • 8 x 8 seconds stand/8 seconds sit
  • 8 x 4 seconds stand/4 seconds sit
  • 8 x 1 minute on/20 seconds off

Results: Pulllups 12-8-6-6. Dumbbell Press 10-8-6.

Single Leg Deadlifts, Core Work then Renegade Rows and KBS

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3 rounds of

  • 10 x Single Leg Deadlift @ 24kg Left Leg
  • Rest 30 seconds
  • 10 x Single Leg Deadlift Right Leg
  • Rest 60 seconds

Then EMOM for 10 minutes

  • Even Minute – 10 x Single Leg Pike Lift from Low Parallettes (L+R=1 rep)
  • Odd Minute – 45 second Handstand Hold

Then 10 rounds of

Results: Deadstop Swings were an interesting change… Metcon 21:16.

Weighted Pullups and Dips then T2B, Thrusters and DUs

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Every 3 minutes for 15 minutes

  • 4 x Weighted Pullups @ 10kg
  • 6-8 x Weighted Dips @ 10kg

Then accumulate

  • 20 x TRX Atomic Russian Pushups

Then AMRAP in 12 minutes (Crossfit Mayhem Freedom WOD)

  • 20 x Toes to Bar
  • 40 x Thrusters @ 45lbs/20kg/empty bar
  • 100 Double Unders

Results: Metcon 2 rounds plus 10 reps.

Power Clean, Front Squats, Push Press and Burpees

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Every 2 minutes for 14 minutes (7 rounds) work up to a heavy

1.1.1 x Power Clean, rest 10 seconds between reps

For time 10-9-8-7-6-5-4-3-2-1 of (taken from onlinewod on Instagram)

  • Dumbbell Power Clean @ 16kg
  • Dumbbell Front Squats
  • Dumbbell Push Press
  • Burpees

Results: Power Clean 95-110-125-140-155-160-165lbs (failed on second rep). Metcon 11:57.

Back Squats, Pullups and Cable Pulldowns

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5 rounds of

  • 3 x Back Squat @ 85-90% of 1RM
  • 3 x Weighted Pullup @ 10kg

Then accumulate as fast as possible completing one before moving to the next

  • 60 x Back Squat @ 50% of above weight
  • 60 x Narrow Grip Cable Pulldowns @ 55lbs

Results: 1RM Back Squat is 245 lbs so used 210lbs/95kg for the first part, 110lbs/50kg for the second. Part 2 in 11:29 including the switch to the cable pulldowns.