Tag Archives: Pullups

Core Work then Deadlifts, Pullups and Dumbbell Clean and Jerk

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Three rounds of

  • 30 Second Side Plank Left
  • 30 Second Side Plank Right
  • 10 x Glute Bridges
  • 10 x Parallelette Passthroughs

Then the CF Invictus WOD from today…

Take 20-30 minutes to work up to a heavy Deadlift.

Then AMRAP in 8 minutes of

  • 8 x Pullups
  • 8 x Single Hand Dumbbell Clean and Jerk Left @ 20kg
  • 8 x Singe Hand Dumbbell Clean and Jerk Right @ 20kg

Results: Got up to 295lbs/134kg Deadlift. Metcon 4 rounds plus 8 reps (104 reps total).

Bench Press then Pullups, Dips and Pushups

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CF Invictus WOD from September 20, 2019.

Every 3 minutes for 15 minutes @ 80% of 1RM.

  • 1 x Bench Press (controlled 2 seconds down, 1 second pause at bottom)
  • 3-4 x Bench Press

Then AMRAP in 12 minutes of

  • 3 x Strict Pullups
  • 6 x Kipping Pullups
  • 9 x Ring Dips
  • 12 x Pushups

Results: Used 175lbs for the bench press. Metcon 4 rounds plus 14 reps.

Pullups and Bench Press then Row, Thrusters and Burpees

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Five rounds of

  • 5 x Weighted Pullups
  • 16 x Alternating Dumbbell Bench Press (8 per hand)

Rest as needed between rounds.

Then for time

  • Row 1k
  • 30 x Dumbbell Thrusters
  • 20 x Burpees

Results: Bench Press with 50lbs per hand, pullups with 25lbs. Metcon used 25lbs Dumbbells for the Thrusters – 6:56.

Gymnatics Work then Row, HSPU, Pullups and

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Adapted version of the CF Invictus Workout from August 16, 2019.  Adapted since I don’t have space to do full ring or bar muscle ups so this should help to maintain the strength and skill needed. 

Every 2 minutes for 18 minutes

  • Muscle Up Transitions from Plank x Max Reps in 45 seconds
  • Handstand Walk x Max Steps in 45 seconds
  • L-Sit x 45 seconds accumulated

For the MU transitions, do the first of the 3 progressions shown in this video. Don’t cheat on the false grip, undoubtedly the most important part of the muscle up.

Then EMOM for 20 minutes (4 rounds of each)

  • Row for Calories
  • Max Reps Handstand Pushups
  • Max Reps Ring Pullups (with False Grip)
  • Max Reps Ring Dips
  • Rest 1 minute

Results:  For the first part, the transitions worked well, did about 5-6 per round.  The handstand walks went very well 18 steps in one secton (10 in one direction 8 back).  L-Sits with bent knees.  For the second part Row 8/8/7/7, HSPU 10/8/6/5, Pullups 3/3/2/2, Dips 12/12/12/8.