Tag Archives: Pullups

T2B, Deadlifts and Box Jumps, then Thrusters, Pullups and Kettlebell Swings

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Not for time do five sets of

  • 5-6 x Strict Toes to Bar

Then do four sets of

  • 8 x Deadlifts @ 185lbs/84kg
  • Rest 30 seconds
  • 12 x Box Jumps
  • Rest 2 minutes

AMRAP in 6 minutes of

  • 3 x Thrusters @ 110lbs/50kg
  • 6 x Pullups
  • 12 x Kettlebell Swings

Results:  For the AMRAP did 4 rounds plus 13 reps.

Power Cleans and Pushups then Row, Pullups and HSPU

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Do 4 rounds of

  • 1.1.1.1 x Power Clean, rest 15 seconds between singles
  • Rest 30 Seconds
  • Max Effort TRX Pushups
  • Rest 2 minutes

Then for time do 3 rounds of

  • 15 x Calorie Row
  • 12 x Pullups
  • 9 x HSPU

Results:  Didn’t count my pushups but did 10-15 per round.  Finished metcon in 14:09.

Strict Press then Regional Workout Event #3 (modified)

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Not for time do the following resting as needed between sets:

  • 5 x Strict Press @ 65lbs
  • 5 x Strict Press @ 95lbs
  • 5 x Strict Press @ 115lbs
  • 3  x Strict Press @ 125lbs
  • 2  x Strict Press @ 135lbs
  • 1  x Strict Press @ 145lbs
  • 1  x Strict Press @ 150lbs/68kg

Then my version of event #3.  For time do

  • 50ft Single Dumbbell Overhead Walking Lunge @ 18kg
  • 100 x Double Unders
  • 25 x Dumbbell Thrusters @ 10kg
  • 25 x Pullups
  • 25 x Dumbbell Thrusters
  • 100 x Double Unders
  • 50ft Single Dumbbell Overhead Walking Lunge @ 18kg

Results: For the metcon, 10:55

Pullups, Press, Dips, Reverse Rows, then a Hollow and Superman Tabata

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EMOM for 14 minutes do

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

Then EMOM for 14 minutes do

  • Even Minute – 5 x Weighted Dips @ 30lbs
  • Odd Minute – 5 x TRX Reverse Rows with feet raised or weighted if too easy

Then do a 20/10 tabata alternating:

  • Superman Hold
  • Hollow Hold

Results: Nothing special.