Category Archives: Format

100 Pullups and Pushups, then Row

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Repeat of the Building Pullup Strength instagram post from Learn Calithetics… do the following, resting as needed

  • 20 x Strict Pullups
  • 20 x Strict Narrow Grip Pullups
  • 20 x Strict Pronated Grip Pullups (chin ups)
  • 20 x Strict Wide Grip Pullups
  • 20 x Commando Pullups (10 with right hand forward/10 with left)

Then do the following, resting as needed

  • 20 x Pushups
  • 20 x Russian Pushups
  • 20 x Deficit Pushups (from yoga blocks)
  • 20 x Archer Pushups
  • 20 x Dynamic Pushups (to yoga blocks)

Finisher

  • Row 1500m

Results: Too many pullups this week! Hopefully after some recovery that will translate into some improvement. Row 6:08.

Pullups, Dips, Barbell Rows and Kettlebell Presses then a Bike HIIT Workout

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EMOM for 15 minutes

  • 2 x Explosive Pullups (as high as possible)

Every 3 minutes for 9 minutes

  • 5 x Weighted Pullups @ 10kg
  • 8 x Weighted Dips @ 10kg

Then 5 rounds as fast as possible

  • 5 x Seated Single Kettlebell Press @ 16kg per Side
  • 5 x Barbell Bent Rows @ 135lbs/60kg

Finisher Bike HIIT

  • 8 x 20 seconds work / 40 seconds rest
  • 8 x 30 seconds work / 60 seconds rest

Results: Good chest to bar pullups. Otherwise done as prescribed.

Front Squats, T2B and S2OH

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Every 2 minutes for 12 minutes

  • 5 x Front Squats

Then EMOM for 10 minutes alternate between

  • 6-8 x Single Kettlebell Squat with KB in Left Hand @ 24kg
  • 6-8 x Single Kettlebell Squat Right @ 24kg

Then, inspired by the Dutch Throwdown 2022 Buddy Edition, 21-15-9 of

  • Front Squats @ 75lbs/35kg
  • Toes to Bar
  • Shoulder to Overhead @ 75lbs/35kg

Results: Front Squat 190lbs. Kettlebells did 6 reps for first 3 rounds, 8 for last two. Metcon 7:05. Expected to take closer to 10-12 minutes…maybe at the full 35kg?

Pullups, Row and Devil Press

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3 rounds

  • 5 x Explosive Pullups (as high as possible)

3 rounds

  • 3 x L-Sit Pullups
  • 6-8 x Cable Pulldowns @ 95lbs

3 rounds

  • 8-10 x Bar Reverse Rows (feet as high as possible)
  • 8-10 x Strict Ring Dips

Then inspired by the Dutch Throwdown 2022 Buddy Edition, for max Devil Press, 6 rounds of 1 minute work/1 minute rest (12 minutes total)

  • Row 120m
  • Max Reps Devil Press @ 14kg per hand

Finisher

  • Run 5k

Results: Explosive Pullups managed only 5, first hit about mid chest. Metcon 30 reps… 5 Devil Press per round.