Tag Archives: Pullups

Bench Press and Pullups then KBS and Ring Dips

By | | , , , ,
1 Comment

Based on the CF Mainsite WOD from today…

Not for time do 5 rounds of

  • 10 x Dumbbell Bench Press
  • 5 x Strict L-Sit Pullup

Then for time

  • 50-40-30-20-10 x Kettlebell Swings @ 24kg
  • 21-18-15-12-9 x Ring Dips

Results:  Feels like a really good arm workout.  Used 21kg in each hand for the Bench Press. Metcon 13:44. 


Headstands, Handstands and Pullups then Burpees, Goblet Squats and Row

By | | , , , ,
Comments Off on Headstands, Handstands and Pullups then Burpees, Goblet Squats and Row

Take 10 minutes and work on press to headstand and kickup to handstand.  For the headstands, once up, hold for 10-15 seconds then slowly return feet to floor.  Focusing on controlling the press up and back down.  For handstands, kickup against a wall, work on full extension.

Then 3 rounds of

  • 3 – 5 x Strict Pullups
  • 10 x Kipping Pullups

Try to combine the two movements without dropping off the bar.

Then for time do 21-15-9 of

  • Goblet Squats @ 24kg
  • Burpees
  • Calorie Row

Results:  For Pullups did the first two rounds with 5 strict and 10 unbroken kipping, third and forth rounds with 4 strict but had to split the kipping into multiple sets.  For the metcon 13:29.

Lunges then Push Press, Double Unders and Toes to Bar

By | | , , , ,
Comments Off on Lunges then Push Press, Double Unders and Toes to Bar

Every 2 minutes for 10 minutes

  • 5 x Overhead Reverse Lunges @ 20kg Left Hand
  • 5 x Overhead Reverse Lunges @ 20kg Right Hand
  • Rest 30 seconds
  • Max Effort Strict Pullups
  • Rest 2 minutes

Based on the CF New England WOD from Jan 3, 2019. 

AMRAP in 12 minutes of

  • 2 x Push Press
  • 2 x Toes to Bar
  • 20 x Double Unders
  • 4 x Push Press
  • 4 x Toes to Bar
  • 40 x Double Unders
  • 6 x Push Press
  • etc.

Adding 2/20 every round until time runs out.

Results:  For the Pullups did 10-8-7-6-6/37 total.  For the metcon did 5 rounds plus 18 reps. 

Strict Presses and Pullups, Bench Press and Reverse Rows, Weighted Dips and Pullups

By | | , , , ,
Comments Off on Strict Presses and Pullups, Bench Press and Reverse Rows, Weighted Dips and Pullups

Then every 3 minutes for 21 minutes

  • 4 – 6 x Strict Press
  • 3 x Strict Pullups

Increase weight until you cannot complete all 6 reps then keep weight steady. 

Then every 3 minutes for 21 minutes.

  • 4 – 6 x Bench Press
  • 5 x Reverse Rows with Feet on Bench

Increase weight until you cannot complete all 6 reps then keep weight steady.

Then every 2 minutes for 6 minutes.

  • 3 x Weighted Dip @ 8kg
  • 3 x Weighted Pullup @ 8kg

Results: Strict Press 80-95-105-110-115-120-120.  Bench Press 115-135-155-165-170-185-170.