Tag Archives: Pullups

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.

Pullup Work then Run

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3 rounds, resting 2 minutes per round

  • 9 x Pullups
  • 12 x Dips

Then 3 rounds of

  • 8 x TRX Reverse Rows
  • 8-10 x TRX Tricep Extensions

Then accumulate

  • 25 x Jumping Bar Muscle Ups / Bar Muscle Up Transitions

Then as finisher

  • Run 5k

Results: Pullups 9-9-8. Dips 12-12-12. Jumping Muscle Ups worked better than I expected. Started with a high step and was able to reduce it down to just 3 risers once I got the transition down. Saved the run for later in the day so there was about a 5 hour pause between the gymnastics session and the run.

Jumping Muscle Ups

Strict Press and Cleans then a Bike HIIT

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Three rounds of

  • 8 x TRX Tricep Extensions
  • 10 x Ring Rows

Every 2 minutes for 12 minutes

  • 3 x Strict Press (increase weight per round)
  • 5 x Strict Pullups

AMRAP to failure

  • 1 x Hang Muscle Clean @ 20kg (Empty Bar)
  • 1 x Strict Press
  • 2 x Hang Muscle Clean
  • 2 x Strict Press
  • etc.

Then an iFit Bike HIIT

  • 6 x 45 seconds work / 45 seconds rest
  • 4 x 1 minute work / 1 minute rest
  • 2 x 1 minute work / 30 seconds rest

Results: Strict Press got up to 130lbs. Cleans and Press – 7 rounds. Bike at 16 resistance baseline – couldn’t keep the recommended pace…