Tag Archives: Pullups

Ring Rows, Pullups, Handstand Hold and T2B

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With bottom of rings waist high, 3 rounds of

  • 10 x False Grip Ring Rows plus Transition

See this video for how the transitions should work… Muscle Up Drills

With bottom of rings shoulder high, 5 rounds of

  • 5 x False Grip Ring Pullups in hollow position
  • Rest 30 seconds
  • 30 Second Handstand Hold
  • Rest 2 minutes

Then EMOM for 10 minutes, a theboxprogramming complex

  • 3 x Toes to Bar
  • 2 x Kipping Pullups
  • 1 x Kipping Chest to Bar Pullups

Results: For the ring pullups I started with my feet on the ground in front of me to maintain the hollow position. For the last part it took some rounds to get into the rhythm, but was able to complete all 10 rounds.

Pullups and Dips then DUs, T2B and Devil Press

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EMOM for 20 minutes

Rounds 1-5 (minutes 1-10)

  • Odd Rounds 3-5 x Weighted Pullup @ 10kg
  • Even Rounds 6-8 x Weighted Dip @ 10kg

Rounds 6-7 (minutes 11-14)

  • Odd Rounds 3-5 x Strict Pullup
  • Even Rounds 6-8 x Dip

Rounds 8-10 (minutes 15-20)

  • Odd Rounds 3-5 x Strict Pullup with Supinated Grip
  • Even Rounds 6-8 x Dip

Then 6 rounds for time

  • 30 x Double Unders
  • 15 x Toes to Bar
  • 5 x Devil Press @ 14kg

Results: Metcon 17:21.

Presses and Font Squats then Cleans, Pullups and OH Reverse Lunges

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4 rounds, rest as needed between rounds

  • 10 x Strict Press @ 60%
  • 8 x Strict Press @ 65%
  • 8 x Strict Press @ 70%
  • 8 x Strict Press @ 75%

Then 4 rounds of Front Squat, rest as needed between rounds

  • 10 x Front Squat @ 60%
  • 8 x Front Squat @ 65%
  • 8 x Front Squat @ 70%
  • 8 x Front Squat @ 75%

Then AMRAP in 12 minutes of

  • 6 x Hang Power Clean @ 65lbs
  • 6 x Overhead Reverse Lungs @ 65lbs (r+l=1 rep)
  • 6 x Pullups

Results: Strict Press 85-95-105-115lbs (push pressed the last two reps). Front Squat 130-140-150-160lbs. Metcon 5 rounds plus 12 reps.

Back Squats and Pullups then DUs, Pushups and Burpee BJs

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Rebuilding after 2 weeks of doing nothing on vacation.

3 rounds of

  • 10 x Russian Twist @ 10kg (over and back is one rep)
  • 20 x Abmat Situps

Then EMOM for 20 minutes

  • Odd Minute – 5 x Back Squat @ 65% of 1RM
  • Even Minute – 5 x Strict Pullups

Then 5 rounds for time

  • 25 x Double Unders
  • 15 x Pushups
  • 5 x Burpee Box Jumps

Results: For the back squats, used 155lbs/70kg. Metcon 9:22.

TGUs then DUs, Pullups, BJOs, DB Squat Cleans and Situps

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3 rounds of

  • 3 x Turkish Getups per Side @ 14kg

3 rounds (18 minutes total)

  • 1 Minute Double Unders
  • 1 Minute Strict Pullups
  • 1 Minute Box Jump Overs
  • 1 Minute Dumbbell Squat Clean @ 16kg
  • 1 Minute Abmat Situps
  • Rest 1 Minute

Results: Used a Kettlebell for the Turkish Getups. Metcon 200-27-60-31-64 reps. total per exercise.