Tag Archives: Weighted Pullup

Muscle Ups then Row

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Take 20 minutes and work on Bar Muscle Ups.

  • Strict Pullups (Body Weight and Weighted)
  • Chest to Bar Pullups
  • Muscle Ups
  • Deep Bar Dips

Then 3 rounds

  • 3 x Weighted Pullups @ 10kg

Then for time

  • Row 4k (try to keep each 1k split at the same pace throughout)

Results: Took some time but got some nice symetric muscle ups. Row in 17:04.

Weighted Pullups and Dips then Row, Thrusters and T2B

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4 rounds of

  • 5 x Weighted Pullups @ 10kg
  • 5 x Weighted Dips @ 10kg

Then inspired by CF Invictus’ Instagram post…

Then AMRAP in 12 minutes of

  • 15 Calorie Row
  • 12 x Kettlebell Thrusters @ 14kg per Hand
  • 9 x Toes to Bar

Results: Metcon 4 rounds plus 23 reps

Weighted Pullups and Pistols then Row

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Warm up with 5 rounds of

  • 5 x Sots Press with Empty Bar
  • 5 x Goblet Squat @ 24kg
  • Rest 1 minute

Then 3 rounds of

  • 5 x Weighted Pullups @ 10kg
  • 3-5 x Pistol Squat per leg

Then for time

  • Row 1000m
  • Rest 3 minutes
  • Row 500m
  • Rest 2 minutes
  • Row 250m

Results: 1000m 3:56, 500m 1:56, 250m 0:57, total 12:49.

Weighted Pullups and Pushups then Row, KB Thrusters and T2B

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3 rounds of

  • 3 x Weighted Pullups @ 10kg
  • Rest 30 seconds
  • 5 x Weighted Ring Pushups
  • Rest 90 seconds

Immediately followed by 2 rounds of

  • 2 x Strict Pullups
  • Rest 30 seconds
  • 10 x Ring Pushups
  • Rest 90 seconds

Then for total Toes to Bar in 5 minutes

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Toes to Bar (break as needed)

Rest 2 minutes then for total Situps in 5 minutes

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Situps

Rest 2 minutes then for total Russian Twists in 5 minutes.

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Russian Twist @ 14kg

Results: Metcon 27-35-13 reps.

Weighted Pullups then DB Snatch, Burpees and Pullups

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Every 3 minutes for 9 minutes

  • 3 x Weighted Pullups

Then a modified Street Parking WOD from Instagram.

EMOM for 16 minutes

  • 4 x Double Dumbbell Snatch @ 16kg
  • 4 x Burpees
  • 4 x Pullups

Results: Done. Worked out to 30-40 seconds work, 20-30 seconds rest. Nice workout.