Tag Archives: Pullups

Presses and Power Cleans then Pullups, Pushups, Squates and C&J

By | | , , , ,
Comments Off on Presses and Power Cleans then Pullups, Pushups, Squates and C&J

Every 3 minutes for 15 minutes

  • 3 x Strict Press @ 85% of 3RM
  • 6 x Hang Power Clean

Then Cindy Full of Grace WOD…

3 rounds for time

  • 3 rounds of Cindy
    • 5 x Pullups
    • 10 x Pushups
    • 15 x Air Squats
  • 10 x Clean and Jerk @ 135lbs

Results: Used 120lbs for the Presses and Cleans (3RM Strict Press is 140lbs). Metcon 15:33.

Pullups, Dips and Pushups then Situps and Russian Twists

By | | , , ,
Comments Off on Pullups, Dips and Pushups then Situps and Russian Twists

EMOM for 10 minutes

  • 2 x Explosive Pullups (as high as possible)

Then EMOM for 10 minutes alternate

  • Even Minute – 4-5 x Weighted Dips @ 20kg
  • Odd Minute – 3-5 x Weighted Pullup @ 10kg

Then 5 rounds of

  • 8 x Barbell Reverse Rows

Finisher

Results: All done as shown.

Strict Press, Pullups, Barbell Rows and DB Push Press then a Bike HIIT Workout

By | | , ,
Comments Off on Strict Press, Pullups, Barbell Rows and DB Push Press then a Bike HIIT Workout

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

  • Strict Press @ 88-90% of 5RM weight

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

  • Strict Pullups

Then EMOM for 10 minutes alternate

  • Even Minute – 8 x Barbell Rows @ 140lbs
  • Odd Minute – 10 x Dumbbell Push Press @ 18kg

Then a Bike HIIT

  • 4 x 30 seconds on/30 seconds off
  • 4 x 1 minute on/1 minute off
  • 4 x 30 seconds on/30 seconds off

Results: Pullups 12 and 7 reps. Last time used 105lbs for the Strict Press, so using 110lbs (88%)… 10 and 8.

Back Squats, Pullups, Reverse Lunges, Row and Snatches

By | | , , , ,
1 Comment

Every 3 minutes for 12 minutes

  • 3 x Tempo Back Squat @ 75% of 1RM (32×3)
  • Rest 30 seconds
  • 5 x Weighted Pullups @ 10kg

Then 3 rounds

  • 8 x Goblet Front Foot Elevated Reverse Lunge @ 24kg Left Leg
  • Rest 30 seconds
  • 8 x Goblet Front Foot Elevated Reverse Lunge @ 24kg Right Leg
  • Rest 1 minute

Then as a finisher, based on Street Parking’s Freya WOD, every 5 minutes for 15 minutes (3 rounds / original workout was 4 rounds)

  • 8 x Strict Pullups
  • Row 400m
  • 12 x Snatches @ 65lbs

Results: Tempo Squats @ 185lbs. Metcon round times 3:00/3:02/3:30.