Tag Archives: Pullups

The Seven

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A slightly modified version of the Crosfit Hero WOD “The Seven” posted by WodWell on Instagram.

7 rounds for time (time cap 30 minutes)

  • 7 x Handstand Pushups
  • 7 x Dumbbell Thrusters @ 14kg per hand
  • 7 x Toes to Bar
  • 7 x Deadlifts @ 185lbs/84kg
  • 7 x Burpees
  • 7 x Kettlebell Swings @ 32kg
  • 7 x Pullups

Results: Metcon 29:18. Good long grind to get the week started.

Bench Press and Ring Pushups then Wall Walks and Pullups

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Working on Strict Muscle Ups…

  • 3-5 x Ring Reverse Rows with False Grip (pull to sternum)

Every 2 minutes for 10 minutes, work up to a heavy

  • 5 x Bench Press

Then every 2 minutes for 10 minutes (5 rounds)

  • Round 1 – 10 x Ring Pushups with both hands on rings
  • Round 2 – 10 x Ring Pushups with left hand on ring, right on ground
  • Round 3 – 10 x Ring Pushups with right hand on ring, left on ground
  • Round 4 – 10 x Ring Pushups with left hand on ring, right on ground
  • Round 5 – 10 x Ring Pushups with right hand on ring, left on ground

Set the rings to about 5cm off the ground.

Then for time

  • 5 x Wall Walks
  • 5 x Strict Pullups
  • 4 x Wall Walks
  • 5 x Strict Pullups
  • 3 x Wall Walks
  • 5 x Strict Pullups
  • 2 x Wall Walks
  • 5 x Strict Pullups
  • 1 x Wall Walk
  • 5 x Strict Pullups

Results: Bench Press 135-155-165-170-175lbs. Metcon 9:59.

Deadlifts, Row and Burpees

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Every 3 minutes for 15 minutes

  • 6 x Bench Press
  • Rest 30 seconds
  • 6 x Strict L-Sit Pullups

Based on the U Can’t Touch This WOD from CF New England.

  • 21 x Deadlift @ 185lbs/84kg
  • 200m Row
  • 21 x Burpees over the Bar
  • 200m Row
  • 15 x Deadlift
  • 200m Row
  • 15 x Burpees over the Bar
  • 200m Row
  • 9 x Deadlift
  • 200m Row
  • 9 x Burpees over the Bar
  • 200m Row

Results: Bench 135-145-155-165-170lbs. Had to split the last round into 5+1 😞. Metcon 13:44.

Pushups, Tricep Extensions, Curls and Cleans then Pullups, Devil Press, DUs and Ring Dips

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2 rounds of

  • 8 x TRX Tricep Extensions
  • 10 x Asymetric Pushups (one hand on plate/bozu/etc.) per Side

Every 2 minutes for 12 minutes

  • 5-6 x Dumbbell Curls

Then every 3 minutes for 9 minutes

  • 10 x Dumbbell Hang Power Clean @ final weight from above

Then AMRAP in 12 minutes of

  • 5 x Ring Dips
  • 10 x Devil Press @ 14kg per hand
  • 15 x Pullups
  • 30 x Double Unders

Results: Strict Curls 10-12-14-14-14kg. Part 2 14kg. Metcon 3 rounds plus 14 reps. Nice one.