Tag Archives: Pullups

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.

Presses then Pullups, DB Snatch and OH Reverse Lunge

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EMOM for 6 minutes

  • 3 x Strict Press @ 80% of 1RM

Rest 1 minute, then EMOM for 6 minutes

  • 3 x Push Press @ 80% of 1RM

Then 5 rounds for time

  • 8 x Pullups
  • 8 x Dumbbell Hang Snatch Left @ 18kg
  • 8 x Alt. DB Overhead Reverse Lunge Left Hand (4 reps per leg) @ 18kg
  • 8 x Dumbbell Hang Snatch Right @ 18kg
  • 8 x Alt. DB Overhead Reverse Lunge Right Hand @ 18kg

Results: 1RM Strict Press is 150lbs. 80% is 120lbs/55kg. Turned out to be a good model, since I was at my limit after both EMOMs. Metcon 12:08.

Bench Press and Rows then Kettlebells and Pullups

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3 rounds, working up to a heavy

  • 8 x Bench Press

Then 3 rounds of

  • 12 x Dumbbell Bench Press @ 20kg per hand
  • 12 x Dumbbell Bent Rows Left @ 20kg
  • 12 x Dumbbell Bent Rows Right @ 20kg
  • Rest 1-2 min

Then AMRAP in 15 minutes of

  • 10 x Kettlebell Swings @ 32kg
  • 10 x Kettlebell Sumo Deadlift Highpull @ 14kg per hand
  • 10 x Kettlebell Thrusters @ 14kg per hand
  • 10 x Pullups

Results: Bench 135-155-165lbs. Metcon 4 rounds plus 10 reps.

Overhead Press then the Bergeron Beep Test

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3 rounds of

  • 10 x Stability Ball Forearm Saws
  • 10 x Stir the Pot Left
  • 10 x Stir the Pot Right

Then every 2 minutes for 6 minutes, based on the RepWerks WOD from August 25

  • 5 x Strict Press @ 70-75% of 1RM
  • 5 x Push Press

Then a Bergeron Beep Test but scaling it from 7 reps to 5 reps to make it longer, EMOM for as long as possible

  • 5 x Thrusters @ 75lbs
  • 5 x Pullups
  • 5 x Burpees

Results: For the Presses and Front Squats used 115lbs/52kg which turned out to be too heavy… ended up doing 5/5-5/5-3/3+2/2 reps.

When I did the Beep Test last time with the full 7 reps I could only get in 4 minutes of work, so thought lowering the reps will get in a good 10 minutes. This time, 9 rounds plus 11 reps… very intense for the last 3 rounds, took me 15 minutes to cool down.