Tag Archives: Pullups

Deadlifts, a KB Complex and some Core Work

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Every 2 minutes for 18 minutes

  • Set 1 – 5 x Deadlift @ 60%
  • Set 2 – 3 x Deadlift @ 70%
  • Set 3 – 3 x Deadlift @ 80%
  • Set 4 – 2 x Deadlift @ 90%
  • Set 5 – 9 – 1 x Deadlift @ 95%

Then every 3 minutes for 9 minutes

  • 5 x Kettlebell Push Press + Overhead Reverse Lunge @ 24kg per Leg (do all 5 on one side then switch to the other)

This was inspired by some compound movements I saw on some Instagram sites. I tried to put it all into a single movement, simultaneously dropping to a reverse lunge as I pressed overhead.

Then 3 rounds of this complex…

  • 1 x Strict Toes to Bar
  • 1 x Strict L-Sit Pullup
  • 2 x Strict Toes to Bar
  • 2 x Strict L-Sit Pullup

Results: Deadlift 135-185-225-255-275-295lbs x 5. Kettlebell Push Press plus OH Lunge complex were OK. Took a lot of concentration to get it right. T2B and Pullup complex was not as pretty as in the video but got the 2 rounds in.

Back Squats then Pullups, HSPU and KBS

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Back Squats @ 60%
  • Set 2 – 3 x Back Squats @ 70%
  • Set 3 – 3 x Back Squats @ 80%
  • Set 4 – 2 x Back Squats @ 90%
  • Set 5 – 1 x Back Squats @ 95%

7 rounds for time

  • 7 x Pullups
  • 7 x Handstand Pushups
  • 21 x Kettlebell Swings @ 32kg

Results: Beck Squats 155-175-195-215-225lbs (1RM 240lbs). Metcon in 16:55.

Power Cleans and Pullups then Double Unders, Power Cleans, and Pullups

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A modified CF New England WOD to compliment the workout from last Thrusday.

6 rounds of

  • 3 x Power Clean
  • Rest 30 Seconds
  • 3 x Weighted Pullups @ 30lbs
  • Rest 2 minutes

Then AMRAP in 15 minutes of

  • 30 x Double Unders
  • 10 x Hang Power Cleans @ 85lbs
  • 30 x Double Unders
  • 10 x Pullups

Results: Power Cleans 115-125-135-140-145lbs. AMRAP 5 rounds plus 38 reps.

Push Press, Pullups and Box Jumps

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This CF New England WOD fits well into the current cycle.

Take 15-20 minutes and work up to a heavy

  • 3 x Push Jerk / Push Press

Then AMRAP in 15 minutes of

  • 15 x Pullups
  • 15 x Box Jumpovers
  • 15 x Push Press @ 70% of first part

Results: Push Press 155lbs. Metcon 3 rounds plus 38 reps using 110lbs/50kg for the Push Press.

Core Work then Bench Press and Pullups

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Every minute on the minute for 12 minutes

  • 30 second Unstable Plank (foreams on Bozu, MedBall, etc)
  • 30 second Handstand Hold
  • 30 second Superman
  • 30 second Hollow Hold

Then “Lynne”: for total reps, 5 rounds of

  • Max Unbroken Reps Bodyweight Bench Press
  • Max Unbroken Reps Strict Pullups

Rest 3 minutes between rounds.

Cash out 1000m Row.

Results: Lynne 15-14-10-10-9. Row in 4:23.