Tag Archives: Pullups

Muscle Ups, Dips, Pullups and Row

By | | , , , , , ,
Leave a comment

10 rounds

  • 1 x Ring Muscle Up
  • 3 x Ring Dips
  • 5 x Ring Reverse Rows
  • Rest 1 minute

Then 3 rounds

  • 8-10 x Bar Pullups

Then inspired by Crossfits WOD from 19. August.

3 rounds for total distance

  • Row 50 seconds / rest 10 seconds
  • Row 40 seconds / rest 20 seconds
  • Row 30 / 30
  • Row 20 / 40
  • Row 10 / 50

Results: Metcon 2100m. Fun way to row 2k.

Front Squats and Squat Cleans then Strict Presses and Pullups

By | | , , , , , ,
Leave a comment

8 rounds increase weight per round

  • 5-5-3-3-2-1-1-1 x Squat Clean

Then 7 rounds (heavier than last time)

  • 7 x Front Squats
  • 5 x Front Squats
  • 3 x Front Squats
  • 3 x Front Squats
  • 3 x Front Squats
  • 5 x Front Squats
  • 7 x Front Squats

Then finisher, for time accumulate

  • 60 x Strict Press @ 31kg
  • Each time you break do 3 x Chinups

Results: Front Squats 150-170-190(x3)-170-150lbs. Squat Clean 135-140-145-150-155-160-165-170lbs/77kg. Finisher 8 rounds/9:23/21 chinups.

Muscle Up Progressions and Weighted Pullup them HPC, T2B and Burpees

By | | , , , , ,
Leave a comment

Work on Bar Muscleup Progressions…

  • 3 x 10-15 Second Flase Grip Hang

3 sets of

  • 5-8 x Straight Arm Pullups

3 rounds of

  • 10-15 Second Tuck Front Lever Hold

Then 9 rounds

  • 7 x Strict Pullups
  • 5 x Weighted Pullups @ 10kg
  • 3 x Weighted Pullups @ 13kg
  • 1 x Weighted Pullups @ 20kg
  • 1 x Weighted Pullups @ 20kg
  • 1 x Weighted Pullups @ 20kg
  • 3 x Weighted Pullups @ 13kg
  • 5 x Weighted Pullups @ 10kg
  • 7 x Strict Pullups

Then 5 rounds for time of

  • 8 x Toes to Bar
  • 8 x Hang Power Clean @ 95lbs/43kg
  • 8 x Burpees

Results: Metcon 10:36