Tag Archives: Burpee/Pullup

Weighted Pullups then HSPU, Burpee Pullups, Thrusters and BJO

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Take 10 minutes and work up to a heavy

  • 5 x Landmine Front Squats
  • 5 x Landmine Overhead Press

Every 3 minutes for 9 minutes

5-8 x Weighted Pullups @ 10kg

Then 3 rounds for time

  • 6 x Handstand Pushups
  • 12 x Burpee Pullups
  • 18 x Sandbag Thrusters/Wall Balls
  • 24 x Box Jump Overs

Results: Metcon 14:45.

Got up to 65lbs with the Landmines. Getting the bar into position and foot placement were the challenges. Below is what I found worked for the feet.

Foot Placement

Deadlifts then Kettlebell Swings, Power Cleans and Burpee Pullups

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5 rounds of

  • 6 x Deficit Deadlifts @ 70-75% of 1RM

Then inspired by Street Parking’s Circe Vault WOD…

5 rounds for time (including rest)

  • 12 x Kettlebell Swings @ 32kg
  • 9 x Power Cleans @ 95lbs
  • 6 x Burpee Pullups
  • Rest 30 seconds

Results: Used 100kg for the Deadllifts. Metcon 14:04.

Core Work and Front Squats then Rogue Invitational Event 1 (scaled)

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4 rounds, resting as needed between rounds

  • 3 x TRX Pike Press
  • 3 x TRX Mountain Climbers
  • Repeat for 3 sets

3 rounds, starting with an empty bar

  • 3 x Front Squats
  • 3 x Strict Press

Then 3 rounds of

  • 5 x Front Squats

Then for time

  • 21 x Thrusters @ 75lbs
  • 21 x Burpee Pullups
  • 15 x Thrusters @ 95lbs
  • 15 x Burpee Pullups
  • 9 x Thrusters @ 115lbs
  • 9 x Burpee Pullups

Results: Front Squats 115-135-155lbs. Metcon 12:05.

Back Squats then Burpee Pullups, DB Snatch and Wallballs

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Redoing the CF Invictus WOD from May 2, 2018. My original post is located here.

Every 3 minutes for 15 minutes

  • Sets 1 – 4 – 4 x Back Squat @ 75-85%
  • Set 5 – Max Reps Back Squat @ 80-85%

Then AMRAP in 10 minutes of

  • 5 x Burpee Pullups
  • 10 x Alternating Dumbbell Snatch @ 21kg
  • 20 x Wallballs / Sandbag Thrusters

Results: Back squats 185-190-195-200-(2x)205lbs. Back Squats were difficult today. Metcon 4 rounds plus 6 reps (last time was 3 rounds plus 26 reps).

Back Squats then Burpee Pullups, Wallballs and Dumbell Snatches

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CF Invictus WOD from May 2, 2018.

Every 3 minutes for 15 minutes

  • 4 x Back Squats
  • 10 x Weighted Situps @ 10lbs

Then AMRAP in 10 minutes

  • 5 x Burpee Pullups
  • 10 x Dumbbell Snatches @ 21kg
  • 20 x Sandbag Thrusters @ 30lbs

Results: Back squats 115-145-165-185-205lbs. For the metcon 3 rounds plus 26 reps.