Weighed Pullups – Fitness Managed

Weighted Pullups and Situps then KBS, KB High Pulls and Reverse Lunges

By cbroccoli | 15/06/2025 - 07:48 |15/06/2025 Medium (< 15 min), Medium Weights, Task Based, Triplet, Upper Body/Arms, W-G

5 rounds

3 x Weighted Pullups @ 10kg
5 x Weighted Situp @ 10kg

Then 12 rounds for time

5 x Kettlebell Swings @ 24kg
5 x Kettlebell High Pulls
5 x Front Rack Reverse Lunge (r+l=1rep) @ 20kg

Results: Metcon 12:32. Used a 20kg sandbag for the Lunges.

Weighted Pullups then Row, HSPU and Burpee Pullups

By cbroccoli | 25/02/2025 - 19:13 |25/02/2025 Body Weight, Couplet, G, Long (< 20 min), Upper Body/Arms

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Inspired by the CF New England WOD from 24 Feb…

8 rounds

5 x Strict Pullups
3 x Strict Pullups @ 10kg
2 x Strict Pullups @ 20kg
1-1-1-1-1 x Strict Pullup @ 30kg

Then for time and total reps, including Buy In/Cash Out…

Buy In

Row 1000m

Then EMOM for 7 minutes

Minute 1 – 4 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 2 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 3 – 2 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 4 – 1 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 5 – 2- x Handstand Pushups plus Max Reps Burpee Pullups
Minute 6 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 7 – 4 x Handstand Pushups plus Max Reps Burpee Pullups

Cash Out

Row 1000m

Results: Metcon 18:13 / 30 BPU.

Weighted Pullups and Split Squats then Cleans and Row

By cbroccoli | 09/12/2024 - 07:14 |15/12/2024 Couplet, Full Body, M-W, Medium (< 15 min), Medium Weights, Time Based

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EMOM 2 minutes for 20 minutes

3 x Weighted Pullups @ 20kg
Rest 20 seconds
5 x Deficit Split Squats @ 28kg (front and rear foot elevated)

Then 4 rounds of

5 x Straight Arm Pullups

Then AMRAP in 8 minutes

5 x Hang Squat Clean @ 95lbs
250m Row

Results: Metcon 5 rounds and 5 Cleans plus 230m Row.

Muscle Up Progressions

By cbroccoli | 01/12/2024 - 08:31 |07/12/2024 Body Weight, G, Task Based, Upper Body/Arms

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Working on a few bar muscleup progressions plus handstands

3 rounds of

5 x Pull to Tuck Front Lever with slow descent

Then 3 rounds of

5 x Weighted Pullups @ 20kg
3 x Frog Stand Press to Handstand

Then 2 rounds of

Max Strict Pullups
3 x Frog Stand Press to Handstand

Then 3 rounds of

5 x Weighted TRX Russian Pushups @ 10kg

Results: Done. Max free standing handstand today was 12 seconds.

Bench Press then Weighted Pullups and Atomic Pushups

By cbroccoli | 12/09/2024 - 07:46 |12/09/2024 Couplet, G, Long (< 20 min), Medium Weights, Task Based, Upper Body/Arms

5 rounds

5 x Bench Press @ 85% of 3RM

Then 10 rounds

3 x Weighted Pullups @ 10kg
8 x Weighted TRX Atomic Pushups @ 10kg
Rest 1 minute

Results: Used 165lbs/75kg for the Bench Press.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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