Tag Archives: Pullups

Back Squats, Pullups and V-Ups then DB Thrusters, Devil Press and Row

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Workout from Friday at CF Interlaken…

5 rounds of

  • 10 x Back Squat
  • 10 x Strict Pullups
  • 20 x Alternating Single Let V-Ups (total, 10 per side)

Then for total Calories Rowed, AMRAP in 12 minutes

  • 8 x DB Thrusters @ 12.5kg
  • 3 x Devil Press
  • 20 x Supermans
  • Row 1 minute
  • Rest 20 seconds

Results: Used 170kg for the Back Squats. Metcon was a team workout with 4 people, so did not keep count.

Weighted Pullups and Dips then Burpee Pullups, DB Clean and Press

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Take 10 minutes and work on

3 rounds of

  • 5 x Weighted Ring Pullups @ 10kg
  • 8 x Weighted Ring Dips @ 10kg

Then AMRAP in 12 minutes

  • 6 x Burpee Pullups
  • 6 x Dumbbell Clean and Press @ 16kg

Results: Metcon 6 rounds plus 8 reps.

Bench Press, Pushups and Pullups then some Tabatas

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5 rounds of

  • 2 x Bench Press @ 85% of 1RM
  • 5 x Knees to Bar

Then in as few sets as possible, rest no more than 10-15 seconds each break

  • 50 x Pushups

Then in as few sets as possible, rest no more than 10-15 seconds each break

  • 20 x Strict Pullups

Then 4, 8 x 20 second work/10 second rest Tabatas. Complete all 8 rounds of the Tabata before moving to the next movement, rest 1 minute between rounds

  • Sandbag Ground to Overhead @ 20kg
  • Bike for Distance
  • Sandbag Thrusters
  • Bike for Distance

Results: Used 86kg for the Bench Press. Pushups 30-10-10 in 1:54. Pullups 10-3-3-2-2 in 2:34. Tabatas…65-1.75km-65-1.5km. Bike distances are not very accurate…. kept very slowly peddling during the breaks.

Bench Press then Pullups and Pushups

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5 rounds of

  • 2 x Bench Press @ 80% of 1RM
  • 15 second Chin over Bar Hold

Then in as few sets as possible, rest no more than 10-15 seconds each break

  • 50 x Pushups

Then in as few sets as possible, rest no more than 10-15 seconds each break

  • 20 x Strict Pullups

Results: Bench Press @ 85kg. Pushups 4 rounds (25-10-10-5) in 2:10. Pullups 7 rounds (8-4-2-2-2-1-1) in 2:47. My goal is to get up to 50 unbroken Pushups and 20 unbroken Pullups… still have a ways to go.