Tag Archives: Pullups

Bench Press and V-Ups then Pullups, Russian Twists, Pushups and Goblet Squats

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Every 3 minutes for 5 minutes

  • 5 x Bench Press
  • 10 x V-Ups

Then AMRAP in 12 minutes

  • 5 x Strict Pullups
  • 10 x Russian Twists @ 14kg
  • 15 x Pushups
  • 20 x Goblet Squats @ 24kg

Results: Didn’t write down the weight I used for Bench Presses.  V-Ups went really well.  For the metcon 4 rounds plus 5 reps.

Pullups and HSPU then Row, Deadlifts and TRX Atomic Pushups

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Not for time do 5 rounds of

  • 5 x L-Sit Pullups
  • 5 x Deficit Handstand  Pushups
  • Rest 2 minutes

Then for max Atomic Pushups, against a 5 minute running clock do

  • 500m Row
  • 5 x Deadlift @ 185lbs/84kg
  • Max reps TRX Atomic Pushups

Repeat for 3 rounds resting 3 minutes between rounds.

Results: For the AMRAP 35-29-28 TRX APUs.

Handstand Work then Pullups, OH Lunges and Snatches

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Take 10 minutes and practice kick to handstand.

EMOM for 10 minutes

  • Even Minute – 30 second Handstand Hold
  • Odd Minute – 3 x Plate Walks

For time

  • 20 x Pullups
  • 15 x OH Walking Lunges (total) with 45lbs Plate
  • 10 x Hanging Snatches @ 80lbs
  • 15x OH Walking Lunges
  • 20 x Pullups

Results:  For the metcon 5:14.

Dumbell Press and Pullups then Snatches, Dips and Double Unders

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EMOM for 12 minutes

  • Even Minute – 5 x Seated Dumbbell Press @ 16kg per Hand
  • Odd Minute – 5 x Strict Pullups

Then AMRAP in 12 minutes

  • 5 x Power Snatch @ 75lbs
  • 10 x Dips
  • 50 x Double Unders

Results:  For the metcon 5 rounds plus 12 reps.