Tag Archives: Pullups

Lunges and Pullups then Plank Tabata

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EMOM for 15 minutes, do one exercise per minute (5 rounds)

  • 10 x Dumbbell Overhead Reverse Lunge with Dumbbell in Left Hand @ 18kg
  • 10 x Dumbbell Overhead Reverse Lunge with Dumbbell in Right Hand
  • 8 x Strict Pullups

Then Tabata (8 rounds, 20 second work-10 second rest) of

  • Dynamic Planks

Then another Tabata

  • Side Planks (switch sides per round)

Results:

Strict Press and Push Press then Pullups, Run and HSPU

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Every 2 minutes for 8 minutes

  • 4 – 6 x Strict Press

Then every 2 minutes for 8 minutes

  • 4 – 6 x Push Press

Then AMRAP in 15 minutes

  • Run 400m
  • 10 x Pullups
  • 5 x Handstand Pushups

Results: Strict Press 95-105-110-115.  Push Press 115- 120-125-130.  4 rounds plus 400m.

Squat Cleans then Pullups, Burpees, Squat Cleans and Run

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E2MOM for 16 minutes

3 x Hang Squat Clean

Then AMRAP in 12 minutes

  • 12 x Pullups
  • 8 x Bar Hop Burpees
  • 4 x Squat Cleans @ 95lbs
  • Run 200m

Results:  For the Squat Cleans 95-105-115-125-130-135-140-145(only 2 reps).  Metcon 3 rounds plus 21 reps.

Overhead Squats then 9 90 Second AMRAPS

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EMOM for 10 minutes

  • 1-2 x Overhead Squats

Then for total reps (modeled on the CF Invictus WOD from June 18)…

Start with 90 seconds of

  • 20 x Kettlebell Swings
  • Max Reps Ring Dips in time remaining (break as needed)

Rest 30 seconds then 90 seconds of

  • 20 x Kettlebell Swings
  • Max Reps Strict Pullups in time remaining (break as needed)

Rest 30 seconds then 90 seconds of

  • 20 x Kettlebell Swings
  • Max Reps Toes to Bar in time remaining (break as needed)

Rest 30 seconds and repeat from the beginning for a total of 3 rounds.

Results: For the Overhead Squats did the first 6 at 65lbs then the last 4 at 75lbs.  For the metcon ended up with 39 Dips, 29 Pullups, 27 Toes to Bar.  Been a long time since I did high volume KB swings… forearms paid the price.