Tag Archives: Pullups

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.

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.