Pullups – Fitness Managed

Front Squats then Pistols, Pullups and Bike

By cbroccoli | 25/06/2025 - 05:39 |26/06/2025 Body Weight, Long (< 20 min), Lower Body/Legs, M-G, Task Based, Triplet

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7 rounds

9 x Front Squats @ 60% 1RM
7 x Front Squats @ 70% 1RM
5 x Front Squats @ 80% 1RM
5 x Front Squats @ 80%
5 x Front Squats @ 80%
7 x Front Squats @ 70%
9 x Front Squats @ 60%

8 rounds for time

8 x Alternating Pistol Squats (total, 4 per side)
4 x Strict Pullups
Bike 400m

Results: Front Squats 135-155-175(x3)-155-135lbs. Metcon 19:04.

Pullups, Tricep Extensions, Rows, Curls and Tricep Pressdowns

By cbroccoli | 19/06/2025 - 05:50 |26/06/2025 Couplet, Medium (< 15 min), Medium Weights, Task Based, Upper Body/Arms, W-G

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5 rounds

2 x Weighted Pullups @ 10kg + 5 x Strict Pullups
10 x TRX Tricep Extensions

Then 3 rounds

10 x TRX Reverse Rows
30 second Handstand Hold

Then accumulate (split anyway you like)

50 x Cable Tricep Pressdown
50 x Single Ketlebell Golbet Curls @ 16kg (hold Kettlebell as if doing a Goblet Squat lower and raise in a curl)

Results: Serious pump session. Broke last part into 15-15-10-10, alternating between movements.

Deadlifts then Lunges, Pullups and OH Press

By cbroccoli | 09/06/2025 - 06:20 |13/06/2025 Core, EMOM, Medium (< 15 min), Medium Weights, Triplet, W-G

3 rounds of

6 x Deadlift @ 120kg/265lbs

Then EMOM for 12 minutes (3 rounds of each)

First Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
Second Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
Third Minute – 8 x Strict Pullups
Fourth Minute – 8 x Strict Dumbbell Overhead Press @ 16kg per hand

Results: Done as shown.

Hips Thrusts then KB Swings and Bike

By cbroccoli | 05/06/2025 - 06:22 |13/06/2025 Couplet, Full Body, Heavy Weights, Long (< 20 min), M, Task Based

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5 rounds

10 x Hip Thrusts, increase weight per round
8 x Strict Pullups

Then 10 rounds for time

20-18-16…6-4-2 x Kettlebell Swings @ 32kg
400m Bike

Results: Hip Thrusts… started at 43kg, ended at 70kg. Metcon 17:42.

Pullups then KB Rows, Squats and Presses

By cbroccoli | 01/06/2025 - 16:55 |01/06/2025 Medium (< 15 min), Medium Weights, Task Based, Triplet, Upper Body/Arms, W

EMOM for 10 minutes

3 x L-Sit Ring Pullup

Immediately followed by… Every 30 seconds for 5 minutes (5 reps per side)

1 x Alternating Towel/Rope Pullup (alternate top arm per round)

Then 5 rounds for time

24 x Alternating Dual Kettlebell Rows @ 14kg per hand (12 per arm)
12 x Dual Kettlebell Front Rack Squats @ 14kg KB per hand
6 x Alternating Dual Kettlebell Overhead Press 14kg KB per hand (6 per arm)

Then as finisher, as fast as possible, 3 rounds of

10 x Pike Lift
10 x Pike Lift over Kettlebell
10 x Russian Twist (no weight)

Resutls: Metcon 6:56.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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