Tag Archives: Pullups

Zombie Squats, Pullups and Press then Pullups, Burpees and Thrusters

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Every 3 minutes for 15 minutes

  • 3 x Zombie Squat (start with empty bar and increase weight per round)
  • 6-8 x Wide Grip Strict Pullups

Then 5 rounds of

  • 5 x Strict Press @ 65%
  • 3 x Strict Press @ 75%
  • 1 x Strict Press @ 85%
  • 5 x Strict Press @ 75%
  • 3 x Strict Press @ 85%
  • 1 x Strict Press @ 95%
  • 1 x Strict Press @ 95%+ (if possible)

Then 3 rounds for time of

  • 21 x Pullups
  • 15 x Burpees
  • 9 x Thruster @ 110lbs

Results: Zombie Squats 45-65-95-115-125lbs. Strict Press (150lbs is my 1RM) 95-110-125-110-125-140-150lbs/68kg. Metcon 13:21.

Double Unders, Pullups, Dips, T2B, Rows, Situps and Tricep Extensions

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This WOD was inspired by a post on Instagram by thegymnasticscourse.

For max Pullups, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Strict Pullups

Rest 2 minutes, then for max Toes to Bar, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Toes to Bar

Rest 2 minutes, then for max Dips, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Ring Dips

Rest 2 minutes then for max Rows, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Barbell Reverse Rows

Rest 2 minutes, then for max Situps, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Barbell Situps @ 20kg

Rest 2 minutes, then for max Tricep Extensions, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Tricep Extensions

Results: Totals… 23 Pullups, 31 Toes to Bar, 30 Ring Dips, 33 Rows, 24 Situps, 43 Extensions.

Pullups and a Chipper

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3 rounds of

  • 10 x Strict Pullups

Then 3 rounds of

  • 10 x TRX Tricep Extensions
  • 10 x TRX Reverse Rows

AMRAP in 20 minutes

  • 24 x Alternating Dumbbell Snatch @ 20kg
  • 24 x Weighted Situps
  • 24 x Deadlift @ Body Weight (165lbs/75kg)
  • 24 x Pushups
  • 24 x Kettlebell Swings @ 24kg
  • 24 x Alternating Reverse Lunges @ 20kg per hand

Results: Was able to get all 10 Pullups for all 3 rounds, rested up to 3 minutes between. Metcon 2 rounds plus 6 reps.

Pullups and Muscle Ups then Frog Stand, Curls, Ring Rows and HSPU

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

  • Strict Pullups

Then accumulate

  • 30 x Jumping Bar Muscle Ups

Then for time

  • 100 x Ring Rows
  • Every time you break do 3 x Handstand Pushups

Then 3 rounds

  • 30 second Frog Stand Hold
  • 15 x DB Curls @ 10kg per Hand

Then 3 rounds

  • 30 second Frog Stand Hold
  • 10 x DB Curls @ 10kg per Hand

Results: Pullups 10 and 8 😞. Jumping MU with 4 risers. Rows. in 12:53.

Gymnastics Work then a Bike HIIT

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

  • Strict Supinated Grip Pullups (Chin Ups)

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

  • Strict Toes to Bar

Then EMOM for 8 minutes alternate (4 rounds each)

  • Even – 8-10 x TRX Russian Pushups
  • Odd – 8-10 x Barbell Reverse Rows

Then EMOM for 8 minutes alternate (4 rounds each)

  • Even – 8-10 x TRX Tricep Extension
  • Odd – 8-10 x Dumbbell Bent Row @ 14kg per Hand

Finisher Bike HIIT.

Results: Pullups 12 and 8. T2B 10 and 12.