Category Archives: Body Weight

Pullups and Strict Press

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Did a 4 hour hike in the snow earlier so just a quick session to finish the day.

Every 30 seconds for 20 minutes rotate through (4 rounds of each)

  • 3-5 x Strict Pullup
  • 3 x Strict Press @ 85lbs
  • 3-5 x Chin Up
  • 3 x Strict Press @ 85lbs
  • 3-5 x Wide Grip Strict Pullup
  • 3 x Strict Press @ 85lbs
  • 3-5 x Commando Pullup Left side
  • 3 x Strict Press @ 85lbs
  • 3-5 x Commando Pullups Right side
  • 3 x Strict Press @ 85lbs

Results: Two rounds of pullups with 5 reps and two rounds with 3 reps.

Deadlifts and Hip Thrusts, Box Jumps and Double Unders

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5 rounds of

  • 6 x Deadlift @ 1.6 of Body Weight

Then 3 rounds of

  • 15 x Hip Thrusts @ Body Weight
  • 15 x Box Jumps

Then in as few sets as possible, resting as needed…

  • 300 x Double Unders

Results: Used 245lbs/111kg for the Deadlifts, 155lbs for the Hip Thrusts. Double Unders in 7 sets… 25-25-50×5. Was worried that since I hadn’t done DUs in a long time, I might have lost them, so really happy with this result.

Front and Back Squats then Ring Muscle Ups, Dips and Pullups

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6 rounds of

  • 4 x Front Squat @ 85% of 2RM

Then 3 rounds of

  • 8 x 1 1/2 Back Squats @ same weight as above

Then every 2 minutes for 20 minutes

  • 1 x Ring Muscle Up from L-Sit
  • 3 x Ring Dips
  • 3 x Ring L-Sit Pullups

Results: Used 175lbs for the Squats.

Pullups, Dips then Run

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Back from Vacation WOD…

3 rounds

  • 3 x Weighted Pullups @ 10kg
  • 6 x Weighted Dip @ 10kg
  • Rest 90 seconds

Then 3 rounds

  • 6 x Strict Pullup
  • 9 x Dip
  • Rest 90 seconds

Then 3 rounds

  • 9 x Reverse Ring Rows
  • 11 x Pushups
  • Rest 90 seconds

Then for time

  • Run 5k

Results: 5.82k/32:04.