Category Archives: Duration

Pullups, Dips, Row and TRX Tricep Press

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Every 2 minutes for 10 minutes

  • 3 x Strict Chest to Bar Pullups
  • 8 x TRX Tricep Press

Then every 3 minutes for 15 minutes

  • 15 Calorie Row
  • 9 x Ring Dips
  • 3 x L-Sit Pullups

Finisher Bike HIIT

  • 3 x 30 seconds on/30 seconds off
  • 3 x 60 seconds on/60 seconds off
  • 3 x 45 seconds on/45 seconds off
  • 3 x 30 seconds on/30 seconds off

Results: Pullups were very disappointing all around. Today felt like I had not improved at all over the last month.

Front Squat and Strict Press then V-Ups, Thrusters and Burpee Pullups

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

  • Front Squats @ 85% of 5RM weight

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

  • Strict Press @ 85% of 5RM weight

Then for time 5 rounds of

  • 15 x V-Ups
  • 10 x Thrusters @ 75lbs
  • 5 x Burpee Pullups

Results: Front Squats 5RM is 190lbs so used 165lbs…10 and 10 Reps. Strict Press 5RM around 125lbs so used 105lbs…10 and 8 Reps. Metcon 10:29.

Crossfit Open WOD 22.1 then Pullups

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AMRAP in 15 minutes of

  • 3 x Wall Walks
  • 12 x Dumbbell Snatch @ 21kg (total) (Rx is 50lbs/22.5kg)
  • 15 x Box Jump Overs

Then every 30 seconds for 10 minutes

  • 1 x Weighted Pullup @ 20kg

3 rounds of

  • 8 x Cable Pulldowns @ 75lbs

Results: Metcon 182 reps… was hoping to get to 210 :-(. Happy with the pullups, focused on form and full ROM. Same with cable pulls, hoping those will translate to a solid strict bar muscleup over time.

Bench Press and Weighted Pullups then Row, Kettlebell Swings and Pullups

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Every minute for 20 minutes alternate

  • Even Minute – 4-5 x Bench Press @ 80% of 1RM
  • Odd Minute – 3 x Weighted Wide Grip Pullup @ 10kg

Then for time

  • Row 400m
  • 27 x Kettlebell Swings @ 32kg
  • 27 x Pullups
  • Row 400m
  • 21 x Kettlebell Swings @ 32kg
  • 21 x Pullups
  • Row 400m
  • 15 x Kettlebell Swings @ 32kg
  • 15 x Pullups
  • Row 400m
  • 9 x Kettlebell Swings @ 32kg
  • 9 x Pullups

Results: Used 165lbs for the Bench Press. Got all 30 Weighted Pullups. Metcon 19:49.

Strict Press then DB Push Presses and Box Jump Overs

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Every 2 minutes for 10 minutes, work up to a heavy

  • 3 x Strict Press

Then Inspired by the Street Parking MIMIR Vault WOD…

5 rounds with the following rep scheme, 3-6-9-12-15-18…

  • DB Push Press R @ 18kg
  • DB Push Press L @ 18kg
  • Box Jump Overs

Rest 5 minutes, then 5 rounds with the following rep scheme, 18-15-12-9-6-3…

  • DB Push Press R @ 18kg
  • DB Push Press L @ 18kg
  • Box Jump Overs

Results: Strict Press 135lbs. Metcon 8:24 and 8:51.