Tag Archives: Pullups

Press and Pullups then T2B, Power Clean and Push Press

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Five rounds

  • 3 x Strict Press
  • Rest 30 seconds
  • 5 x Strict Pullups
  • Rest 90 seconds

Then 10 rounds for time of

  • 5 x Toes to Bar
  • 5 x Power Clean @ 110lbs
  • 5 x Push Press

Results:  Strict Press 95-115-130-135-140lbs.  Metcon in 18:10.

KBS, Situps, Ring Dips and Power Cleans

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5 rounds of

  • 3 x Hang Power Cleans
  • 3 x L-Sit Pullups

For time

  • 40 x Kettlebell Swings
  • 30 x Situps
  • 20 x Ring Dips
  • 10 x Power Cleans @ 135lbs
  • 20 x Ring Dips
  • 30 x Situps
  • 40 x Kettlebell Swings

Results:  Hang Cleans 80-95-105-115-125lbs (pretty much same as last time).  Metcon 9:42.

Back Sqats and Pullups then Squats, DB Cleans, Pullups and Double Unders

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5 rounds

  • 6 x Back Squats
  • Rest 30 Seconds
  • 3 x Ring Pullups (with false grip if possible)
  • Rest 90 seconds

3 rounds for time

  • 21 x Goblet Squats @ 16kg
  • 15 x Dumbbell Ground to Overhead @ 16kg per hand
  • 9 x Pullups
  • 40 x Double Unders

Results. Back Squat 115-135-155-170-195.  Metcon 11:26 (I originally thought 6 rounds would be good, but dropped it to 3 when I felt how hard it was… keep going if you feel it is too easy 🙂 ).

Core Work and Pullups then Run 5k

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3 rounds in Pushup position, rest 1 minute between rounds

  • 10 x Bird Dogs (total)
  • 10 x Shoulder Taps (total)
  • 10 x Dynamics Planks (up-down is one rep)
  • 10 x Plank Rotations (total)
  • 50 x Mountain Climbers (total)

Then every 3 minutes for 6 minutes (2 rounds)

  • Max Effort Unbroken Strict Pullups

Then run 5k

Results: Pullups 11 – 7.