Tag Archives: Pullups

Deadlifts then Lunges, Pullups and OH Press

By | | , , , , ,
1 Comment

3 rounds of

  • 6 x Deadlift @ 120kg/265lbs

Then EMOM for 12 minutes (3 rounds of each)

  • First Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
  • Second Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
  • Third Minute – 8 x Strict Pullups
  • Fourth Minute – 8 x Strict Dumbbell Overhead Press @ 16kg per hand

Results: Done as shown.

Pullups then KB Rows, Squats and Presses

By | | , , , , ,
1 Comment

EMOM for 10 minutes

  • 3 x L-Sit Ring Pullup

Immediately followed by… Every 30 seconds for 5 minutes (5 reps per side)

  • 1 x Alternating Towel/Rope Pullup (alternate top arm per round)

Then 5 rounds for time

  • 24 x Alternating Dual Kettlebell Rows @ 14kg per hand (12 per arm)
  • 12 x Dual Kettlebell Front Rack Squats @ 14kg KB per hand
  • 6 x Alternating Dual Kettlebell Overhead Press 14kg KB per hand (6 per arm)

Then as finisher, as fast as possible, 3 rounds of

  • 10 x Pike Lift
  • 10 x Pike Lift over Kettlebell
  • 10 x Russian Twist (no weight)

Resutls: Metcon 6:56.

Back Squats, Pullups and V-Ups then DB Thrusters, Devil Press and Row

By | | , , , ,
Leave a comment

Workout from Friday at CF Interlaken…

5 rounds of

  • 10 x Back Squat
  • 10 x Strict Pullups
  • 20 x Alternating Single Let V-Ups (total, 10 per side)

Then for total Calories Rowed, AMRAP in 12 minutes

  • 8 x DB Thrusters @ 12.5kg
  • 3 x Devil Press
  • 20 x Supermans
  • Row 1 minute
  • Rest 20 seconds

Results: Used 170kg for the Back Squats. Metcon was a team workout with 4 people, so did not keep count.