Tag Archives: Pullups

Beep Test then Deadlifts

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Starting with the Bergeron Beep Test. EMOM for as long as possible

  • 7 x Thrusters @ 75lbs
  • 7 x Pullups
  • 7 x Burpees

Then take 20 minutes and work up to a 1 RM Deadflit

  • 5 x @ 50%
  • 3 x @ 60%
  • 2 x @ 70%
  • 2 x @ 80%
  • 1 x @ 85%
  • 1 x @ 90%
  • 1 x @ 95%
  • 1 x @ 95-100%
  • 1 x @ 100%

Then every 3 minutes for 9 minutes

  • 15 x Touch and Go @ 50% from above

Results: Last time I did the Beep Test completed only 2 rounds plus 20 reps. This time 3 rounds plus 20 reps, no rest between sets, just enough time to move from Burpees to Thrusters. Deadlift 295lbs/134kg (165-185-205-225-245-265-275-285-295lbs). Last part used 155lbs.

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.