Tag Archives: Row

Weighted Pullups then Push Press, Burpee Pullups and Row

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5 rounds of

  • 3 x Weighted Pullup @ 13kg
  • 8 x Russian Pushups
  • Rest 2 minutes

Then Street Parking’s Vault #6, every 4 minutes for 20 minutes

  • 15 x Dumbbell Push Press @ 18kg
  • 10 x Burpees Pullups
  • 12 Calorie Row

Results: Original SP WOD is 24 minutes long, but with the Weighted Pullups at the beginning, I dropped the last set. As a standalone workout would do all 6. As it was, I had just over 1 minute rest per round except the last which I finished with 45 seconds to spare.

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.