Tag Archives: Pullups

Dumbbell Press followed by HSPU, Squats, C2B Pullups, Knee Tucks and Row

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Do 5 sets of:

  • 5 x Seated Dumbbell Press @ 14kg
  • Rest 1 – 2 minutes per round

Then , every 90 seconds, for 30 minutes rotate through each station (5 sets of each):

  • Station 1: 5-8 x Strict Handstand Push-Ups
  • Station 2: 10-15 x Goblet Squats @ 24kg
  • Station 3: 3-5 x Chest to Bar Pullups
  • Station 4: 15-20 x TRX Knee Tucks

Then for time :

  • Row 500m

Results:   Maxed out on all of the second part each round except the handstand pushups.   For the HSPU got 8 in the first round then 5 per round after.  Rowed 500m in 2:01.

Snatch Complex followed by Double Unders, Pullups and G2OH

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Not for time, resting as needed, do 6 rounds of the following, increase weight per round

  • 2 x High Hang Snatch (above the knee)
  • 2 x Hang Snatch (below the knee)
  • 2 x Power Snatch (from the floor)

Then, also not for time and resting as needed between rounds, do 3 rounds of:

  • 3 x Power Snatch increasing weight per round

Finally do AMRAP in 12 minutes of (taken from CF Invictus):

  • 40 x Double Unders
  • 20 x Pullups
  • 10 x Ground to Overhead

Results:  For the first part started with an empty bar then did, 65, 75, 80, 95, 95lbs.  For the second part did 95, 105 and 115lbs. For the AMRAP did 3 rounds plus 50 reps with snatches @ 80lbs/36kg for the G2OH.

Toes to Bar and Push Press then Jackie

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Every minute on the minute for 10 minutes do the following. Practice doing an efficient unbroken set.

  • 5-6 x Kipping Toes to Bar (work on form, smooth, rythmic kips)

Then not for time take 15-20 minutes to work up to a heavy:

  • 5 x Push Press

Then for time do “Jackie”

  • Row 1000m
  • 50 x Thrusters @ 45lbs
  • 30 x Pullups

Results:  For the Push Press ended up at 125lbs/56kg.  Jackie in 10:24.  Rowed 1k in 4:18 which is over 30sec better than two weeks ago.

Strict Press and Weighted Pullups then Row, Push Press and Pullups

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Warm up with a 500m row.

Every 2 minutes for 10 minutes

  • Minutes 0, 4, 8, 12, 16 – 5 x Strict Press (increase weight per round)
  • Minutes 2, 6, 10, 14, 18 – 5 x Dumbell Row per Hand

Do AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Toes to Bar

Rest 4 minutes then AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Push Press @ 95lbs

Rest 4 minutes then AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Pullups

Results:  Ended up doing this workout over two days because I was interrupted between the strict presses and the metcon.  For the strict presses could only do 3 reps @ 135lbs for the last two rounds.  For the metcon did 19 T2B, 20 Push Presses, 18 Pullups.

Note: I have a new rowing machine, not a Concept2, so the 500m times may not be comparable.  The best 500m I could manage was 2:06.