Tag Archives: Pullups

Back Squats, Pullups and Lunges

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5 rounds and work up to a heavy

  • 3 x Back Squat

Then 2 rounds of

  • 6 x Back Squat @ 85-90% of above weight

Then 4 rounds for time of

  • 10 x Weighted Lunge each leg @ 20kg (do all reps on one side then switch to the other)
  • 8 x Strict Narrow Grip Pullup

Results: 135-185-205-225-235lbs/107kg. Used 205lbs/93kg for part 2. Metcon 7:47 using a Sandbag.

Bench Press then Pullups, Bike and DB Snatch

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3 rounds

  • 5 x Bench Press @ 90% of 3RM set last time

Then the “Smash Brothers” WOD from wodwellcf on Instagram….

5 rounds for time

  • 12 x Pullups
  • 1000m Bike or 400m Run
  • 24 x Alternating Dumbbell Snatch @ 20kg (total, 12 per side)

Results: Used 77kg/170lbs for the Bench. Metcon 25:58.

Presses, Pullups, KBS and T2B

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4 rounds increasing weight each round if possible

  • 8 x Strict Press

Then 2 rounds of

  • 12 x Push Press @ max weight from above
  • Max Unbroken L-Sit Pullups

Then AMRAP in 15 minutes

  • 21 x Kettlebell Swings @ 32kg
  • 15 x DB Push Press @ 18kg per hand
  • 9 x Strict Toes to Bar

Results: Strict Press 34-43-48-50kg(fail on 8th rep). Part 2 used 48kg… 10 and 7 Pullups. Metcon 4 rounds plus 8 reps. Full power today…💪

Ring Pullups and Toes to Rings, then TRX Atomic Pushups, Pike Presses and Rows

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4 rounds

  • 5 x L-Sit Ring Pullups
  • 3 x Strict Toes to Rings

Every 2 minutes for 10 minutes

  • 5 x TRX/Ring Rows
  • 8 x TRX/Ring Tricep Extension

Then AMRAP in 3 minutes

  • 25 x TRX Atomic Mountain Climber Pushups (R+L=1 Rep, Like a TRX Atomic Pushups, but with Mountain Climbers instead of Knee Tucks)
  • Max Calorie Row

Rest 3 minutes then AMRAP in 3 minutes of

  • 25 x TRX Atomic Pushups
  • Max Calorie Row

Rest 3 minutes then AMRAP in 3 minutes of

  • 25 x TRX Pike Press
  • Max Calorie Row

Results: For the ring T2B, started with feet in front on floor, butt about 3cm off the floor. Metcon 26-24-18.