Tag Archives: Pullups

Weighted Pullups then DB Snatch, Burpees and Pullups

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Every 3 minutes for 9 minutes

  • 3 x Weighted Pullups

Then a modified Street Parking WOD from Instagram.

EMOM for 16 minutes

  • 4 x Double Dumbbell Snatch @ 16kg
  • 4 x Burpees
  • 4 x Pullups

Results: Done. Worked out to 30-40 seconds work, 20-30 seconds rest. Nice workout.

Bench Press and Pullups then Something Different

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Take 15 minutes and work up to a heavy

  • 2 x Pause Bench Press (pause 2 seconds at bottom)

Then for time 10-9-8-…-3-2-1 reverse ladder of

  • Bench Press @ 60% of Double above
  • Strict Pullups

Then 9 rounds of 30 second work 15 second rest

  • Round 1,4,7 – Alternating Front and Side Dumbbell Raises in Plank
  • Rounds 2,5,8 – Weighted Dumbbell Situp with Shoulder Press
  • Rounds 3,6,9 – Single Dumbbell Twist

You need to review Semir’s Instagram post to get the movements (#1, #3, #6). Yes it is overly complex but something different.

Results: Part 1 – 190lbs. Part 2 – 14:15. Used 115 for Bench. Last part – Used 3kg dumbbells… nice burn in the shoulders.

Invictus Boston Invitational – Workout 2 (Scaled)

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For time, time cap of 30 minutes (time stops when all 5 parts/14 rounds are done)

4 rounds

  • 3 x Power Cleans @ 125lbs (Rx 155lbs)
  • 6 x Handstand Pushups
  • 9 x Air Squats

Then

  • Row 35 Calories (Rx 50 cal)

Then 4 rounds

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

Then

  • Row 35 Calories (Rx 50 cal)

Then 4 rounds

  • 15 x Sandbag Thrusters @ 40kg (Rx Wall Balls)
  • 15 x Burpees Over the Bar/Bag

Results: Metcon 27:00 exactly. Damn, am I good at scaling or what? 🙂