Tag Archives: Pullups

Row, Pullups, Pushups and Squats

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Sort of a Half Murph with a full 1 mile row.

For time

  • Row 1600m
  • 50 x Strict Pullups
  • 100 x Pushups
  • 150 x Air Squats
  • Row 1600m

Partition the Pullups, Pushups and Squats as desired. For example 10 rounds of

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Partitioned as shown. 27:22. Both rounds of rowing in under 7 minutes.

Pullups, Bench Press then Power Cleans, Pullups and Box Jump Overs

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Then 5 rounds, working up to a heavy Bench Press

  • 6 x Bench Press
  • Rest 30 seconds
  • 5 x Strict Pullups
  • Rest 2 minutes

Then taken from Street Parking’s Hermes WOD on Instagram…

AMRAP in 3 minutes of

  • 7 x Hang Power Clean @ 75lbs/35kg
  • 7 x Pullups
  • 7 x Box Jump Overs

Rest 1 minute then repeat for a total of 4 rounds.

Results: Bench Press 155lbs/70kg. Metcon – 2 rounds + 17 reps – 2+7 – 2+5 – 2+2.

Deadlifts, Row and Pullups

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Every 3 minutes for 15 minutes work up to around 80-85% of 1RM.

  • 3 x Deadlift

Then for max number of Pullups, AMRAP in 4 minutes (taken from WodWell CF’s ‘Wheel of Fortune’ WOD on Instagram)

  • 15 Cal Row
  • 10 x Deadlift @ 155lbs (ca. 50% 1Rm)
  • Max Strict Pullups

Repeat for a total of 6 rounds (24 minutes total).

Results: Deadlift 205-225-245-255lbs. Metcon – 51 Pullups (12-6-8-8-8-9). Broke into singles which worked out pretty well.

Front Squats then Street Parking’s Athena WOD

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Take 15 minutes and work up to a heavy

  • 5 x Front Squat

Rest 3 minutes then

  • Max Reps Front Squat @ 65% of Max reached above

Then Street Parking’s Athena Vault WOD…

AMRAP in 4 minutes

  • 8 x Pullups
  • 12 x DB Push Press @ 12kg

Rest 1 minute, then AMRAP in 4 minutes

  • 12 x Pushups
  • 8 x Double DB Snatch @ 12kg

Rest 1 minute, then AMRAP in 4 minutes

  • 8 x Pullups
  • 12 x DB Push Press

Rest 1 minute, then AMRAP in 4 minutes

  • 12 x Pushups
  • 8 x DB Push Press

Results: Front Squat 185lbs (new 5 RM). Part 2 – 15 reps @ 120lbs. Athena – 16 rounds.

Bench and Pushups then Pullups and Handstand Hold

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Every 3 minutes for 12 minutes

  • 5 x Bench Press @ 70-75% of 1RM
  • 10 x Plyometric Pushups

Then EMOM for 10 minutes

  • Even Minute – 6-8 x Strict Pullups
  • Odd Minute – 30 second Handstand Hold

Then 3 rounds of

  • 10 x Weighted Side Plank Crunches each side @ 5kg
  • 10 x Knee Tucks

Results:Used 155lbs for the Bench. Had to break up the plyo pushups near the end. Pullups 8-6-6-6-4+1+1.