Tag Archives: Burpee/Pullup

Weighted Pullups and Dips then Burpee Pullups, DB Clean and Press

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Take 10 minutes and work on

3 rounds of

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

Then AMRAP in 12 minutes

  • 6 x Burpee Pullups
  • 6 x Dumbbell Clean and Press @ 16kg

Results: Metcon 6 rounds plus 8 reps.

Back Squats and Hip Thrusts then Front Squats and Burpee Pullups

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Take 15 minutes and work up to a heavy

  • 5 x Back Squat

Then 3 rounds of

  • 8 x Hip Thrusts
  • 15 second L-Sits

Then the CF New Neglamd WOD from February 24, EMOM for 9 minutes for total BPU reps..

  • Minute 1 – 9 x Front Squats @ 120lbs/55kg + Max Burpee Pullups
  • Minute 2 – 8 x Front Squats + Max Burpee Pullups
  • Minute 3 – 7 x Front Squats + Max Burpee Pullups
  • Minute 4 – 6 x Front Squats + Max Burpee Pullups
  • Minute 5 – 5 x Front Squats + Max Burpee Pullups
  • Minute 6 – 4 x Front Squats + Max Burpee Pullups
  • Minute 7 – 3 x Front Squats + Max Burpee Pullups
  • Minute 8 – 2 x Front Squats + Max Burpee Pullups
  • Minute 9 – 1 x Front Squats + Max Burpee Pullups

Results: Back Squat 225lbs/102kg. Used 185lbs/85kg for the Hip Thrusts. Metcon 36 reps BPU. (Front Squats from rack)

Weighted Pullups then Row, HSPU and Burpee Pullups

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Inspired by the CF New England WOD from 24 Feb…

8 rounds

  • 5 x Strict Pullups
  • 3 x Strict Pullups @ 10kg
  • 2 x Strict Pullups @ 20kg
  • 1-1-1-1-1 x Strict Pullup @ 30kg

Then for time and total reps, including Buy In/Cash Out…

Buy In

  • Row 1000m

Then EMOM for 7 minutes

  • Minute 1 – 4 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 2 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 3 – 2 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 4 – 1 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 5 – 2- x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 6 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
  • Minute 7 – 4 x Handstand Pushups plus Max Reps Burpee Pullups

Cash Out

  • Row 1000m

Results: Metcon 18:13 / 30 BPU.

Weighted Pullups then Push Press, Burpee Pullups and Row

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5 rounds of

  • 3 x Weighted Pullup @ 13kg
  • 8 x Russian Pushups
  • Rest 2 minutes

Then Street Parking’s Vault #6, every 4 minutes for 20 minutes

  • 15 x Dumbbell Push Press @ 18kg
  • 10 x Burpees Pullups
  • 12 Calorie Row

Results: Original SP WOD is 24 minutes long, but with the Weighted Pullups at the beginning, I dropped the last set. As a standalone workout would do all 6. As it was, I had just over 1 minute rest per round except the last which I finished with 45 seconds to spare.