Tag Archives: Pullups

Core Work followed by Back Squats then Squats, Atomic Pushups and Pullups

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3 rounds

  • 10 x TRX Knee Tucks
  • 10 x Alternating Single Leg Toe Touches (5 per Leg)
  • 10 x Glute Bridge with Feet on Fitness Ball

Then 3 sets, rest as needed between sets

  • 5 x Back Squats @ 75%

Then 5 rounds for time

  • 15 x Goblet Squats @ 24kg
  • 10 x TRX Atomic Pushups
  • 5 x Strict Pullups

Results: Back squats @ 175lbs. Metcon 11:41. First workout after getting home so was really slow.

Toes to Bar, Handstand Hold then Pushups, Pullups and KBS

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I bought a new 32kg Kettlebell as an early Christmas present to myself so wanted to play with that today.

Every 90 seconds for 9 minutes rotate through the following stations (2 rounds of each)

  • Station 1 – 4 – 6 x Hanging Leg Raises (Straight or Bent knees)
  • Station 2 – 30 Second Handstand Hold
  • Station 3 – 6 x Single Leg Deadlift @ 32kg per Leg

Then, AMRAP in 20 minutes of

  • 3 x Handstand Pushups
  • 6 x Heavy Kettlebell Swings @ 32kg
  • 9 x Pullups

Results: Metcon 12 rounds plus 10 reps.

Deadlifts then KBS, Pullups and HSPU

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Every 2 minutes for 12 minutes

  • 5 x Deadlift @ 70%
  • 3 x Deadlift @ 80%
  • 1 x Deadlift @ 85%
  • 5 x Deadlift @ 80%
  • 3 x Deadlift @ 85%
  • 1 x Deadlift @ 90%

Then 5 rounds for time

  • 12 x Kettlebell Swings
  • 9 x Ring Dips
  • 6 x Strict Pullups

Results: Deadlifts 210-240-265-240-265-285lbs. Metcon 8:24.

Back Squats, Pullups and Pushups then Planks

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Every 2 minutes for 6 minutes, work up to a heavy load

  • 1 x Pause Back Squat with 3 second pause at Bottom
  • 3 x Back Squat

For max complete rounds, every 2 minutes

  • 5 x Strict Pullups
  • 10 x Goblet Squats @ 24kg
  • 15 x Pushups

Then 2 rounds

  • 45 Second Plank
  • 45 Second Side Plank Left
  • 45 Second Side Plank Right
  • Rest 60 Seconds

Results: Back Squat 185-195-205lbs. Metcon round 7 (got up to 28 reps in round 8).