Tag Archives: Pullups

Back Squats and KB Swings followed by DUs, Jumping Lunges, Pushups, Pullups and Burpees

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Every 4 minutes for 4 rounds do:

  • 4 x Back Squats (increase weight each round)
  • Rest 30 seconds
  • 25 x Kettlebell Swings

Then for time do:

  • 100 x Double Unders
  • 50 x Jumping Lunges
  • 50 x Pushups
  • 25 x Strict Pullups
  • 25 x Burpees

Results:  For the back squat did 135lbs, 155lbs, 185lbs, 205lbs/93kg.  Completed the metcon in 10:55.

Clean Complexes

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Perform the following 4 set clean complex, try to do unbroken but break if needed.  Rest between sets:

  1. 3 x High Hang Clean (hips) / 3 x Hang Clean (below the knee) / 3 x Power Clean @ 95lbs/43kg
  2. 3 x High Hang Clean / 3 x Hang Clean / 3 x Power Clean @ 115lbs/52kg
  3. 3 x Hang  Clean / 3 x Power Clean @ 135lbs/61kg
  4. 3 x Power Clean @ 155lbs/70kg

AMRAP in 4 minutes of:

  • 10 x Power Cleans @ 115lbs
  • 20 x Pullups

Results:  For the AMRAP, 1 round plus 13 reps.

Core Work then Pullups and Pushups

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Every minute on the minute for 15 minutes do:

  • Minute 1 – 5 x Strict Toes to Bar
  • Minute 2 – 10 x Russian Twist @ 8kg
  • Minute 3 – 15 second L-Sit

Then every minute on the minute for 8 minutes do:

  • 5 x Strict Pullups
  • 10 x Pushups

Results:  Nice lite start after 2 weeks off to move.

Front Squats and Pullups then Burpees, Wall Balls, Toes to Bar and DUs

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Every 4 minutes for 24 minutes do Front Squats

  • 6 x 50kg/110lbs
  • 6 x 120lbs
  • 4 x 130lbs
  • 4 x 140lbs
  • 2 x 150lbs
  • 2 x 160lbs

Between each set do 3 reps weighted pullups @ 25lbs

EMOM for 24 minutes (6 sets of each)

  • min1: 30s Burpees
  • min2: 30s WBs
  • min3: 30s Toes to Bar
  • min4: 30s DUs

Results:  After so many reps lost count.   Just kept going and going…

Presses then Wallballs and T2B

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Every 4 minutes for 20 minutes do:

  • 1-1-1-1-1 x Push Press @ 105lbs/50kg, rest with bar in front rack for 5-10 seconds between reps
  • Rest 30 seconds
  • Max Reps Strict Pullups

Then do AMRAP in 7 minutes of:

  • 10 x Toes to Bar
  • 10 x Wall Balls

Results:  The “rest” between reps worked well to give time to concentrate on the push press.  Pullups: 12-8-8-7-6.  For the AMRAP did 4 rounds plus 10 Wall Balls and 5 T2B,