Tag Archives: Weighted Pullup

Core Work then Deadlifts and Pullups, Thrusters and Kettlebell Swings

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4 rounds of

  • 10 x TRX Dynamic Plank (l+r=1 rep)
  • 10 x TRX Side Plank with Dip Left
  • 10 x TRX Side Pland with Dip Right
  • 10 second L-Sit

Every 3 minutes for 9 minutes

  • 1.1.1 Deadlift @ 80-85% of 1RM (take 5-10 seconds between reps to reset)
  • 3 x Weighted Pullups @ 20kg

EMOM for 14 minutes alternating

  • Even minutes – 10 x Landmine Thrusters @ 55lbs
  • Odd minutes – 10 x Kettlebell Swings @ 32kg

Results: Used 275lbs/125kg for the Deadlift. First time really doing Landmines as part of a WOD. Really worked out well, need to include more of it :-).

Weighted Pullups then HSPU, Burpee Pullups, Thrusters and BJO

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Take 10 minutes and work up to a heavy

  • 5 x Landmine Front Squats
  • 5 x Landmine Overhead Press

Every 3 minutes for 9 minutes

5-8 x Weighted Pullups @ 10kg

Then 3 rounds for time

  • 6 x Handstand Pushups
  • 12 x Burpee Pullups
  • 18 x Sandbag Thrusters/Wall Balls
  • 24 x Box Jump Overs

Results: Metcon 14:45.

Got up to 65lbs with the Landmines. Getting the bar into position and foot placement were the challenges. Below is what I found worked for the feet.

Foot Placement

Pullups then Burpees, Cleans, Presses and Step Ups

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5 round, resting as needed…

  • 3 x Strict Pullups (try to get as high as possible)
  • 3 sets of
    • 6 x Alternating Single Leg Pikee Lift
    • 3 x Pike Lift

Then E2MOM for 6 minutes

  • 5 x Weighted Wide Grip Pullups @ 10kg

Then 4 rounds for time (Inspired by Atomic Crossfit’s Dancer WOD)

  • 12 x Burpees
  • 14 x Alternating Single DB Hang Clean and Press (7 per arm, switch per rep) @ 16kg
  • 16 x Alternating Dual DB Step Ups @ 16kg per hand (8 steps per leg)

Results: Hit the bottom half of my chest on a couple of the pullups, just another couple of inches… Metcon 13:12.

Weighted Pullups and Cleans

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EMOM for 10 minutes

  • 2 x Weighted Pullup @ 20kg

Then take 10 minutes to work up to a heavy

  • 3 x Power Clean

Then every 2 minutes for 10 minutes

  • 3 x Power Cleans @ 80-85% of 3RM from above

Then 2 rounds for time, rest 3 minutes between rounds

  • 30 x Hang Power Clean and Press to Overhead @ 50% of 3RM from above

Results: 3RM Power Clean 95-135-160lbs. Used 135lbs for the E2MOM Power Cleans, 80lbs for the Hang Power Cleans. Metcon 2:34 and 3:15.

Weighted Pullups then Pullups, Double Unders und Burpees

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5 rounds of the following 3-part complex, rest as needed between rounds

  • 1 x Jumping Bar Muscle Up (from bench)
  • 5 x Bar Dips at Top (as low as possible)
  • Slow Eccentric Descent

Then EMOM for 10 minutes

  • 1 x Weighted Pullups

Then the Rocky IV WOD from Atomic Crossfit, for max reps of Double Unders and Burpees…

AMRAP in 2 minutes

  • 20 x Pullups
  • Max Double Unders

Rest 2 minutes then AMRAP in 2 minutes

  • 10 x Barbell Bent Rows @ 115lbs/52kg
  • Max Burpees

Rest 2 minutes then AMRAP in 2 minutes

  • 20 x Pullups
  • Max Double Unders

Rest 2 minutes then AMRAP in 2 minutes

  • 10 x Barbell Bent Rows
  • Max Burpees

Results: For the Bar Dips, I was able to get my sternum to the bar… any lower and I had to drop. Metcon 78-29-74-26 reps.