Tag Archives: Pullups

Back Squat and Pullups then Goblet Squats, HSPU and Pullups

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This was inspired by a couple of CF Invictus WODs which I mashed up and modified into what is below. 

Every 2 minutes for 16 minutes (8 rounds)

  • 2 x Back Squat @ 80% 1RM
  • 3 x Strict Pullups

Then 4 rounds for time of

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

Results:  This turned out to be a really good workout.  Back Squats at 200lbs.  Metcon in 9:20.

TGUs then Pullups, Pistols, Handstand Pushups and Russian Twists

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Warm up with 3 rounds of

  • 3 x Turkish Getups per hand

Increase weight per round.

EMOM for 20 minutes (5 rounds)

  • Station 1 – 6 -8 x Strict Pullups
  • Station 2 – 4 – 6 x Pistol Squats (total, 2 – 3 per leg)
  • Station 3 – 4 – 6 x Handstand Pushups
  • Station 4 – 8 – 12 x Russian Twists @ 14kg

Results:  TGUs 14-18-21kg.  EMOM went as planned.

Overhead Squats then Row, HSPU, V-Ups and Pullups

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Take 20 minutes and work up to a heavy

  • 5 x Overhead Squat

Three sets for max reps of (Inspired by the Crossfit Invictus WOD from November 20.)

  • 45 seconds Row for Calories
  • Rest 45 seconds
  • 45 seconds Handstand Pushups
  • Rest 45 seconds
  • 45 seconds V-Ups
  • Rest 45 seconds
  • 45 seconds Pullups
  • Rest 45 seconds

Results:  Overhead Squats were not good today… struggled to get up to 75lbs.  For the Metcon did 55-53-48 reps per round.

Cleans then Front Squats and Pullups

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Mashup of the Street Parking Oly from this week and a modified older Metcon from earlier this month.

Spend 20 minutes and work up to a heavy…

  • 5 x Squat Clean

All sets should be unbroken touch and go.  Take 2-3 minutes rest between sets, the goal is to go heavy so the longer the rest the better.

Then 3 rounds for time

  • 20 x Front Squats @ 75lbs
  • 15 x Pullups

Results:  For the Cleans 65-95-115-125-135lbs.  For the metcon 6:32.

Bench Press and Pullups then Squat Cleans and Pushups

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A mashup of the first part of the CF Invictus WOD and a modified version of the CF Mainsite WOD  both from Nov 14.

3 rounds

  • Max Reps Bench Press @ Bodyweight
  • Rest 30 seconds
  • Max Reps Pullups
  • Rest 3 minutes

Then 5 rounds for time

  • 15 x Dumbbell Hang Squat Cleans @ 14kg
  • 10 x Ring Dip

Results:  Bench Press 8-7-6 reps.  Pullups 10-8-6 reps.  Metcon in 12:52.