Tag Archives: Pullups

Hotel Pullup WOD

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6 rounds

  • 10 x Strict Pullup
  • 10 x Strict Weighted Pullups
  • 10 x Strict Narrow Grip
  • 10 x Strict Wide Grip
  • 5 x Commando L
  • 5 x Commando R

Then 5 rounds of

  • 10 x Cable Pulldowns @ 120 units

Then 5 rounds

  • 5 x Tempo Knees to Chest

Results: For the Pullups broke all rounds except the last two into 5+5. Cable Pulldowns with the machine in the hotel gym.

Core Work then Pullups, Pushups and Row

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4 rounds of 30 seconds on/30 seconds off of

  • Knee Tucks
  • Kettlebell Pullthroughs @14kg
  • Russian Twist @ 14kg
  • Mountain Climbers

Then 5 rounds of

  • 3-5 x Strict Chest to Bar Pullups
  • 8-10 x Ring Pushups with hand turnout (palms forward)

For time 3 rounds of

  • Row 500m
  • Rest 1 minute between rounds

Results: Didn’t touch my chest to the bar on any attempt 😞… working on my form and back strength. Row 1:50-1:55-1:59.

Pullups, Pulldowns, Presses and Jumping Muscleups, then a Bike HIIT

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Pullups

2 rounds of max unbroken (rest 2 minutes between rounds)

  • Commando Pullups (one side per round)

Then every 3 minutes for 9 minutes of

  • 10 x Narrow Grip Cable Pulldowns @ 75lbs
  • Immediately followed by Max Unbroken Seated Dumbbell Press @ 16kg per hand

Then accumulate

  • 30 x Jumping Bar Muscle Ups

Finisher Bike HIIT

  • 8 x 40 seconds on/20 seconds off
  • 8 x 8 seconds stand/8 seconds sit
  • 8 x 4 seconds stand/4 seconds sit
  • 8 x 1 minute on/20 seconds off

Results: Pulllups 12-8-6-6. Dumbbell Press 10-8-6.

Back Squats, Pullups and Cable Pulldowns

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5 rounds of

  • 3 x Back Squat @ 85-90% of 1RM
  • 3 x Weighted Pullup @ 10kg

Then accumulate as fast as possible completing one before moving to the next

  • 60 x Back Squat @ 50% of above weight
  • 60 x Narrow Grip Cable Pulldowns @ 55lbs

Results: 1RM Back Squat is 245 lbs so used 210lbs/95kg for the first part, 110lbs/50kg for the second. Part 2 in 11:29 including the switch to the cable pulldowns.

Bench Press and Pullups then Farmer Carry, Reverse Lunges, S2OH an Situps

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3 rounds of

  • 6 x Close Grip Bench Press @ 50-55%% of 1RM
  • Max Reps Close Grip Pullups
  • Rest 3 minutes between rounds

Then 5 rounds for max reps of Lunges, Situps and Presses…

  • 1 Minute Single Hand Farmer Carry @ 24kg Left
  • 1 Minute Single Hand Farmer Carry @ 24kg Right
  • 1 Minute Overhead Reverse Lunge @ 45lbs
  • 1 Minute Abmat Situps
  • 1 Minute Overhead Press @ 45lbs
  • 1 Minute Rest

Results: Used 115lbs for the Bench and hands about 1cm inside the knurl on the bar. Close Grip Pullups 10-8-8. Metcon 68-60-63-63-63 reps.