Tag Archives: Pullups

Handstand Hold and L-Hang then HSPU, Pullups and Reverse Lunges

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EMOM for 10 minutes

  • Even minute – 30 second Handstand Hold
  • Odd minute – 30 second L-Hang

Then 3 rounds for time

  • 10 x Handstand Pushups
  • 20 x Pullups
  • 30 x Reverse Lunges with Dumbbells @ 20kg per hand (total / 1 leg = 1 rep)

Results:  For the EMOM had to bend knees in the 4th round.  For the metcon finished in 13:19.

Run, Pushups, Situps and Pullups

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Back from vacation so thought I would start with something long and simple to get back into the swing of things.

Against a running clock for all 3 parts, for time do

Start with 3 rounds of

  • 5 x Strict Pullups
  • 10 x Pushups
  • 15 x Situps

Then run 5k

Then finish with 3 more rounds of

  • 5 x Strict Pullups
  • 10 x Pushups
  • 15 x Situps

Results:  35:33

Bench Press and Pullups then Hand Release Pushups and Pullups

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A short workout today.

Every 3 minutes for 15 minutes do

  • 5 – 6 x Bench Press
  • Rest 20 seconds
  • 3 x L-Sit Pullups

Then, AMRAP in 5 minutes of

  • 10 x Hand Release Pushups
  • 5 x Pullups

Results: For the bench press did 135/155/170/185/195 (could only manage 3 at 195).  For the metcon did 6 rounds plus 9 reps.

Bodyweight 6 Ways

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Every 2 minutes for 6 minutes (three sets) do

  • 6-8 x Bench Press @ Bodyweight (currently 165lbx/75kg)
  • 6-8 x Strict Pull ups

Then every 2 minutes for 6 minutes do

  • 6-8 x Back Squat@ Bodyweight
  • 6-8 x Strict Toes to Bar

Then every 2 minutes for 6 minutes do

  • 6-8 x Deadlift @ Bodyweight
  • 6-8 x Dips

Between each round take 8-10 minutes to setup for the next set and to warm up for the lift (Bench Press, Back Squat, Deadlift). Warmed up for each of the lifts with 5 rounds of 5 reps of increasing weight to get up to the working weight.

Results:  Did all 8 reps for each set, except in the first round, so could have gone up with the weight for the Back Squats and Deadlifts. Nice workout after the killer workout from last weekend :-).