Tag Archives: Weighed Pullups

Weighted Pullups and Dips then Row, Front Squats, T2B and stuff

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Every 2 minutes for 20 minutes

  • 3 x Weighted Pullup @ 10kg
  • 5 x Weighted Dip @ 10kg

Then 3 rounds of AMRAP in 6 minutes, rest 2 minutes between rounds…

  • Row 35 Calories
  • 12 x Toes to Bar
  • 12 x Front Squats @ 50kg
  • Round 1 – Max Double Unders
  • Round 2 – Max Box Jumps
  • Round 3 – Max Burpees

Results: 75 DU – 25 Box Jumps – 15 Burpees

Weighted Pullups and Bench Press then Pushups, Pulluos and Situps

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7 rounds

  • 5-3-1-1-1-3-5 x Weighted Pullups @ 10kg
  • Rest 1 minute
  • 9-7-5-5-5-7-9 x Bench Press, increase weight per round
  • Rest 1 minute

Then EMOM for 20 minutes

  • 3 x Strict Pullups
  • 5 x Pushups
  • 7 x Abmat Situps

Results: Bench Press 145-155-165(x3)-155-145lbs (I think, forgot to write it down).

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

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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

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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

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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.