Tag Archives: Pullups

Weighted Pullups and Dips then Pullups, Front Squats and Pushups

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Every 2 minutes for 16 minutes (4 rounds of each)

  • Station 1 – 2 x Weighted Pullups @ 20kg plus 5 x Pullups
  • Station 2 – 4 x Weigthed Dips @ 20kg plus 6 x Dips

Then 5 rounds of

  • 8 x Cable Pulldowns @ 90lbs (heavier than last time)

Then the Street Parking WOD #10…

AMRAP in 6 minutes of

  • 8 x Pullups
  • 10 x Dumbbell Front Squats @ 16kg per Hand
  • 12 x Pushups

Rest 4 minutes then repeat the same number of rounds in last part but for time

  • 8 x Pullups
  • 10 x Front Squats
  • 12 x Pushups

Results: Metcon 3 rounds and 5:31.

Weighted Pullups then Bike, Pullups, HPCs and TRX Rows

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Updated…in the original post I had rowing for two of the rounds, but I actually did all 3 on the bike.

Every 2 minutes for 20 minutes

  • 3 x Weighted Pullups @ 20kg (break as needed but no longer than 10-20 seconds)

Then 5 rounds of

  • 10 x Cable Pulldowns @ 80lbs (heavier than last time)

Then AMRAP in 5 minutes of

  • Bike 1600m
  • Max Strict Pullups

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1600m
  • Max Hang Pwer Clean @ 110lbs

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1600m
  • Max Ring/TRX Rows

Results: Metcon 13-11-28 reps. 1600m Bike in 3:00-3:30.

C2B Pullups then K2E, G2OH and Run

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Workout in the woods…

Every 2 minutes for 20 minutes

  • 1.1.1 x Chest to Bar Pullups as High as Possible

Then accumulate

  • 20 x Jumping Bar Muscle Ups

Then for time

  • 40 x Knees to Elbow
  • 40 x Sandbag Ground to Overhead @ 20kg
  • 800m Run
  • 30 x Knees to Elbow
  • 30 x Sandbag Ground to Overhead
  • 800m Run
  • 20 x Knees to Elbow
  • 20 x Sandbag Ground to Overhead
  • 800m Run

Results: Metcon 35:00.

Front Squats and Weighted Pullups then Row, Dips, Pullups and Gobet Squats

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3 rounds of

  • 1 x Pause Front Squat @ 65% of 1RM
  • 6 x Front Squat
  • Rest 30 seconds
  • Max Weighted Pullups @ 10kg
  • Rest 2 minutes

Then 3 rounds for time

  • 18 Calorie Row
  • 15 x Dips
  • 12 x Goblet Squats @ 24kg
  • 9 x Pullups

Results: Used 145lbs/65kg for the Front Squats. Metcon 10:39.

Handstand Work then L-Sit, Hang Power Snatch and Pullups

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Spend 15 minutes working on slow press to HEADstand. See this YouTube Video for what I mean.

Then

  • 3 x 10 second Frog Stand Hold
  • 2 x 10 second Wall Facing Handstand Hold (wall walk up until very close with wall)
  • 3 x Frog Stand Press to Handstand (against wall)

Then 4 rounds of

  • 6 x Dip to L-Sit (from Bars, all in one movement, first a dip then into an L-Sit then back to Dip…, etc.)
  • Rest as needed

Then as finisher, Crossfit WOD from 08 Jan… 3 rounds for time

  • 15 x Hang Power Snatch @ 65lbs/30kg
  • 10 x Pullups

Results: Metcon 6:20.