Bench Press, Curls and Overhead Press then TRX APU, Rows and Step Overs

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5 rounds of

  • 2 x Archer Pullups (one rep per side – see below for my version)

Then every 2 minutes for 10 minutes, work up to a heavy

  • 3 x Bench Press

Then 4 rounds of

  • 10 x Seated Dumbbell Hammer Curl plus Overhead Press

Then AMRAP in 15 minutes of

  • 10 x TRX Reverse Rows
  • 10 x TRX Atomic Pushups
  • 20 x Box Step Overs with Sandbag @ 20kg

Results: Bench 135-175-185-190-195 (2+1). Metcon 3 rounds plus 29 reps.

Here is my first real attempt at an Archer Pullup. Ideally the opposite arm should be straight, so still some work to do…

Hip Thusts then Cleans, Presses and Toes to Bar

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3 rounds of

  • 10 x Parallette Kick Throughs
  • 30 second Bent Knee L-Sit (accumulated)

4 rounds, increase weight per round

  • 6 x Pause Hip Thrusts (Pause 2-3 seconds at top)

Then 2 rounds of

  • 10 x Hip Thrusts @ 60% of max weight from above

Then 5 rounds for time

  • 8 x Hang Power Clean @ 110lbs/50kg
  • 4 x Push Press
  • 8 x Toes to Bar

Results: Broke the L-Sits into two sets each round. Hip Thrusts 135-155-175-185lbs, used 110lbs for the second part. Metcon 9:04.

Weighted Pullups then Pullups, Double Unders und Burpees

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5 rounds of the following 3-part complex, rest as needed between rounds

  • 1 x Jumping Bar Muscle Up (from bench)
  • 5 x Bar Dips at Top (as low as possible)
  • Slow Eccentric Descent

Then EMOM for 10 minutes

  • 1 x Weighted Pullups

Then the Rocky IV WOD from Atomic Crossfit, for max reps of Double Unders and Burpees…

AMRAP in 2 minutes

  • 20 x Pullups
  • Max Double Unders

Rest 2 minutes then AMRAP in 2 minutes

  • 10 x Barbell Bent Rows @ 115lbs/52kg
  • Max Burpees

Rest 2 minutes then AMRAP in 2 minutes

  • 20 x Pullups
  • Max Double Unders

Rest 2 minutes then AMRAP in 2 minutes

  • 10 x Barbell Bent Rows
  • Max Burpees

Results: For the Bar Dips, I was able to get my sternum to the bar… any lower and I had to drop. Metcon 78-29-74-26 reps.

Front Squats and Reverse Lunges then Dips and KBS

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3 rounds of

  • 4 x Tempo Front Squat 33×1 @ 60-70%

Then E3MOM for 9 minutes

  • 20 x Alternating Reverse Lunges @ 45-50% (10 per leg)

Then 8 rounds for time

  • 11 x Ring Dips
  • 22 x Kettlebell Swings

Results: Used 165lbs for the Front Squats… 3 second decent and hold were tough. Used 95lbs for the Reverse Lunges. Metcon 12:35.

Pullups then TRX Core Work

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Based on 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 3 rounds of (total of 9 sets), rest as needed between rounds…

  • 2 x TRX Pike Press
  • 4 x TRX Knee Tucks
  • 6 x TRX Mountain Climbers (L+R=1 rep)
  • Repeat for 3 sets

Results: I broke pullups into sets of 5, resting 60 to 90 seconds between each. Towards the end I even split the sets of 5 into 2s and 1s with minimal rest between the small sets. Took around 30 minutes for all 100 pullups. Pure volume.