Tag Archives: Strict Pullups

Back Squats then Pullups, Box Jumps, V-Ups and Pushups

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Work up to a heavy

  • 6 x Back Squat

Then 4 rounds of

  • 12 x Back Squat @ 60% of above
  • Rest 2 minutes

Then for max reps, 6 rounds of 20 seconds work 10 seconds rest of each of the following (24 total rounds / 12 minutes)

  • Strict Pullups
  • Box Jumps
  • Pushups
  • V-Ups

Results: Back Squat 200lbs/91kg (new 6RM). Used 125lbs for part 2. Metcon 218 reps.

Strict Press and Pullups then TRX Tricep Extensions, Pushups and V-Ups

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Inspired by RepWerks WOD from March 25 on Instagram…

EMOM for 12 minutes

  • 4 x Strict Press @ 65% of 1RM
  • 4 x Strict Pullups

Then every 2 minutes for 10 minutes

  • 10 x TRX Tricep Extensions
  • 10 x TRX Reverse Rows

Then, based on The Box Programming’s Instagram WOD from April 25, for time, 10-9-8-7-6-5-4-3-2-1 of

  • Burpees
  • Situps

Results: Used 95lbs for the Strict Press. Metcon 6:55.

Deadlift, HSPU, Pullups and Row

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For time per round, every 4 minutes for 20 minutes

  • 3 x Deadlift @ 80% of 1RM
  • 6 x Handstand Pushups
  • 9 x Strict Pullups
  • 12 Cal Row

Then alternate EMOM for 6 minutes

  • Even round – 30 second Handstand Hold
  • Odd round – 30 second Kettlebell Swings @ 32kg

Results: First part, used 225lbs for the Deadlift… 2:14-2:20-2:25-2:44-3:05. Handstand Pushups were easy today. After the first two rounds, Pullups got really hard.

Bent Rows then Goblet Squats, Russian Twists, Pullups and Pull Throughs

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3 rounds of

  • 8 x Bent Rows @ 24kg Left
  • 8 x Bent Rows @ 24kg Right
  • Rest 2 minutes

Metcon from CF Invictus Boston…

AMRAP in 20 minutes of

  • 10 x Goblet Squats @ 24kg
  • 20 x Russian Twist @ 14kg (10 per side)
  • 10 x Strict Pullups
  • 20 x Sandbag Pull Throughs (10 per side)

Results: Metcon 5 rounds plus 33 reps.

Bench Press then Power Cleans, Push Press and Front Squats

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Every 3 minutes for 15 minutes

  • 5 x Bench Press @ Body Weight (165lbs)
  • 5 x Strict Pullups

Then Rogue Invitational Barbell Cycling Challenge.

Every 2 minutes for 5 rounds, cycle quickly and cleanly through the reps.

  • 6 x Power Cleans @ 75lbs
  • 6 x Shoulder to OH
  • 6 x Front Squats
  • 6 x Ground to OH

Results: No real results to report here. Completed all as shown. Metcon with 0:45-1:00 rest between the sets. Harder than it looks :-).