Tag Archives: Pullups

Bench Press and Pullups then DUs and Situps

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Start with Annie… For time, 50-40-30-20-10 of

  • Double Unders
  • Situps

Then 5 rounds of

  • 5 x Body Weight Bench Press
  • Rest 30 seconds
  • 5 x Strict Pullups (alternating pronated and supinated grips each round)
  • Rest 1 minute

Results:  Annie 9:46 which is sad since I did it in 8:56 and 8:36 in the past (again double unders let me down, too many trips).  Bench Press @ 165lbs.

HSPU and Pullups then OH Reverse Lunges, Row, T2B, Burpees and Thrusters

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Every 90 seconds for 15 minutes (5 rounds of each) alternate the following, focus on full ROM and good form.

  • Even Rounds – 3 – 5 x Handstand Pushups
  • Odd Rounds – 3 – 5 x L-Sit Pullups

Then for time

  • 50 x Alternating Single Arm Overhead Reverse Lungs @ 18kg
  • 500m Row
  • 50 x Toes to Bar
  • 150 x Double Unders
  • 50 x Sandbag Thursters

Results:  For the alternating lunges did sets of 10-15 per hand then switched.  Metcon in 19:08. 

Pullups, Plate Walks, Situps and some Tabatas

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Start with three 4 minute Tabatas (8 rounds, 20/10), rest 2 minutes between Tabatas

  • Tabata 1 – Mountain Climbers
  • Tabata 2 – Russian Twists
  • Tabata 3 – Dynamic Planks

Then EMOM for 15 minutes (5 rounds of each)

  • 1st, 4th, 7th, 10th, 13th Round – 5 x Strict Pullups
  • 2nd, 5th, 8th, 11th, 14th Round – 6 x Handstand Plate Walks
  • 3rd, 6th, 9th, 12th, 15th Round – 7 x Weighted Situps @ 30lbs

Results:   For the Tabatas did 40 reps Mountain Climbers per round, 18 Russian Twists per round, 8 Dynamic Planks per round.  

Snatches and Overhead Squats

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EMOM for 6 minutes

  • 1 x Overhead Squat @ 45lbs

Then every 3 minutes for 18 minutes (6 rounds)

  • Frist two rounds – 3 x High Hang Snatch plus Overhead Squat
  • Second two rounds – 3 x Hang Snatch plus Overhead Squat
  • Third two rounds – 3 x Power Snatch plus Overhead Squat

Increase weight per round. 

Then 6 rounds for time

  • 12 x Pullups
  • 9 x Power Snatch @ 65lbs
  • 6 x Overhead Squat @ 65lbs

Results:  For the Snatches 45-55-60-65-75-80lbs.  For the metcon 17:20 (started with 12 snatches, 9 OHS and 6  pullups but switched to the above halfway through since 6 pullups seemed too easy).

Strict Press then Strict Cindy

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Keeping up the high rep model this week trying to build strength.  Every 2 minutes for 14 minutes

  • 8 x Strict Press @ 50% 1RM
  • 6 x Strict Press @ 60%
  • 4 x Strict Press @ 70%
  • 2 x Strict Press @ 80%
  • 8 x Strict Press @ 60%
  • 8 x Strict Press @ 60%
  • 20 x Strict Press with empty bar

Then AMRAP in 20 minutes of Strict Cindy

  • 5 x Strict Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results:  Based on a 145lbs 1RM 70-80-95-115-80-80lbs.  For the Metcon 13 rounds plus 3 reps.