Tag Archives: Pullups

Heavy Pullups then AMRAP of KB Swings, Man Makers and V-Ups

By | | , , ,
1 Comment

First start with heavy Weighted Pullups, rest as needed between sets.  Start from full dead hang (count one-onethousand, two-onethousand) before pulling.

  • 1-1-1-1-1 @ 25kg

AMRAP in 15 minutes of:

  • 20 x Kettlebell Swings
  • 15 x Man Makers @ 12kg
  • 10 x V-Ups

Results: For the AMRAP 2 rounds plus 20 KB Swings, 15 Man Makers.

Deadlifts and Toes to Bar then AMRAP of Cleans, Pullups and Pushups

By | | , , , , ,
2 Comments

EMOM for 10 minutes do alternating legs per minute (minute 1 left leg, minute 2 right leg and so on):

  • 5 x Single Leg Deadlifts @ 45kg

Then EMOM for 5 minutes do:

  • 8 x Toes to Bar

Complete as many rounds and reps as possible in 8 minutes of:

  • 5 x Hang Power Clean @ 45kg
  • 10 x Pull-Ups
  • 15 x Hand-Release Push-Ups

Results:  For the AMRAP: 3 rounds plus 5 Cleans and 3 Pullups.

EMOMS of Split Squats, Bench Press, Pullups

By | | , , , ,
Comments Off on EMOMS of Split Squats, Bench Press, Pullups

EMOM for 18 minutes do Racked Split Squats using the rep scheme 5-4-3-2-1-2-3-4-5 alternating legs per minute (first minute 5 x left, second minute 5 x right, third minute 4 x left, etc.).

Then every 2 minutes  for 6 minutes (3 rounds) do:

Then every 2 minutes for 6 minutes (3 rounds) do:

Results:   Had to break in the last round both the bench press and pullups,  Could also have used heavier Dumbbel cleans, didn’t get the same effect as with the pushups… still a good workout.

 

Clusters then an AMRAP

By | | , , , , ,
1 Comment

Every 3 minutes do 3 rounds of:

  • 5 x Hanging Clusters @ 43kg  (a cluster is a clean + a thruster)
  • 5 x Pullups

AMRAP in 10 minutes of:

  • 10 x Dumbbell Snatch per hand @ 20kg
  • 10 x Burpees
  • 10 x Sandbag Thrusters @15kg
  • 10 x T2B

Results:  Clusters worked surprisingly well … even on video 🙂  AMRAP – 3 rounds exactly.