Tag Archives: Pullups

Deadlifts and Pullups then Box Jumps, Burpees and DB C&P

By | | , , , , ,
Leave a comment

5 rounds

  • 3 x Deficit Deadlifts @ heavier than last time
  • 6 x Strict Pullups

Then 3 rounds per arm/leg, perform all reps with one arm/leg then switch to the other. Rest 1 min between rounds.

  • 10 x Single Kettlebell Kickstand Deadlift @ 24kg
  • 3 x Single Arm Bent Row @ 24kg

Then 5 rounds for time

  • 10 x Box Jumps
  • 10 x Burpees
  • 10 x Dumbbell Hang Clean and Press @ 14kg per hand

Results: Deadlifts @ 240lbs/110kg. Metcon 11:56.

Pullups then Deadlifts, HPC, Push Press and Row

By | | , , , , ,
1 Comment

6 rounds, rest exactly one minute between rounds

  • 5 x Strict Pullups
  • 3 x Strict Pullups @ 10kg
  • 1 x Strict Pullup @ 20kg
  • 1 x Strict Pullup @ 20kg
  • 3 x Strict Pullups @ 10kg
  • 5 x Strict Pullups

Then inspired by the CF New England WOD from January 4…

5 rounds of AMRAP in 3 minutes, rest 3 minutes between rounds

  • 12 x Deadlifts @ 125lbs
  • 9 x Hang Power Cleans
  • 6 x Push Press
  • Max Calorie Row

Results: Pullups seemed easy so will continue to add load in the coming weeks and see what that does. Metcon 14-14-2-3-2 calories per round… probably should have used lighter weight but was looking for a heavy challenge.

Bench Press and Pullups then Reverse Rows and Dips

By | | , , , , ,
1 Comment

3 rounds, rest 3 minutes between rounds

  • Max Bench Press @ Bodyweight
  • Rest 30 seconds
  • Max Strict Pullups

Then 3 rounds, rest 2 minutes between rounds

  • 8 x Alternating Single Hand Raised Pushups from Yoga block (r+l=1rep)
  • 5 x Cable Pulldowns @ 66lbs/30kg

Then for time 10-9-8-7-6-5-4-3-2-1

  • Ring/TRX Reverse Rows
  • Ring Dips

Results: Used 70kg for the Bench Press. Part 1 12/10-9/10-8/8 reps. Metcon 8:43.

Front Squats then Cleans, KB Swings, Lunges, T2B and Row

By | | , , , , ,
1 Comment

5 rounds to work up to a heavy

  • 6 x Front Squat

Then for time

  • 10 x Hang Power Cleans @ 50kg
  • 20 x Goblet Lunges @ 24kg (total 10 per leg)
  • 30 x KB Swings @ 24kg
  • 40 x Toes to Bar
  • 500m Row
  • 40 x Toes to Bar
  • 30 x KB Swings
  • 20 x Barbell Lunges @ 43kg
  • 10 x Hang Power Cleans @ 43kg

Relsults: Front Squats 120-130-150-170-185lbs/85kg. Metcon 18:20.