Tag Archives: Weighted Pullup

Weighted Pullups then Row, Lunges and Toes to Bar

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Every 2 minutes for 12 minutes work up to a heavy single – Weighted Pullup

  • Set 1 – 3 reps
  • Set 2 – 2 reps
  • Set 3 – 2 reps
  • Set 4 – 1 rep
  • Set 5 – 1 rep
  • Set 6 – 1 rep

Then inspired by the CF Invictus WOD from July 24.

  • Row 1000m
  • 30 x Kettlebell Overhead Reverse Lunge @ 14kg per Hand (L+R=2 reps)
  • 20 x Toes to Bar
  • 30 x Kettlebell Overhead Reverse Lunge @ 14kg per Hand
  • Row 1000m

For the reverse lunges, use two Kettlebells.

Results: Since I didn’t know my 1 RM for a weighted Pullup so played it by ear. 30-35-40-42.5-45-47.5lbs/21kg. Probably could have gone heavier. Metcon 15:04.

Bench Press and Pullups, then Madison Triple CF Games Event

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3 rounds

  • 5 x Bench Press @ Bodyweight
  • Rest 30 seconds
  • 5 x Weighted Pullups @ 30lbs
  • Rest 90 seconds

Then 5 rounds for time

  • Run 400m
  • 7 x Sandbag Clean Burpee Box Over @ 70lbs/30kg

For the Clean, Burpee, Box Over, start with a Sandbag Clean, throw the Sandbag over the Box, do a Burpee then step/climb Box over the Box, repeat from the other side. This was the “Madison Triple” 2017 Games Event.

Results: Metcon 17:22. I knew it seemed too easy… I forgot the Burpee. I also used a normal 24inch/60cm box (not some hay bales) so the box step over was easier than in the games. Hmmm, maybe I should read my own instructions next time.

Presses and Pullups then Misfit Athletics Quarantine Cup “Elton Gone”

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5 rounds of

  • 2 x Strict Press + 3 x Push Press
  • Rest 30 seconds
  • 2 x Weighted Pullups @ 30lbs + 3 x Kipping Pullups (bodyweight)
  • Rest 90 seconds

For time 27-21-15-9 of

  • Thrusters @ 75lbs
  • Burpee Box Jump Overs

Results: Presses 95-115-125-130-135lbs. Metcon 15:15 (brutal).

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

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1 round of

  • 50 x TRX Pike Press

Then 4 rounds of

  • 3 x Weighted Pullups @ 30lbs
  • 5 x Weighted Dips @ 30lbs

Then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Strict Toes to Bar

Rest 2 minutes then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Front Squats @ 135lbs

Results: Metcon 47 (15+32) – 52 (13+37) – 33 (13+20).

Pullups and HSPU then KBS and Burpees

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3 rounds of

Then 5 rounds

  • 3 x Weighted Pullups
  • Rest 30 seconds
  • 3 x Deficit Handstand Pushups @ 5 cm / 2 inch
  • Rest 90 seconds

Then for time

  • 300 x Kettlbell Swings @ 24kg
  • EMOM stop and do 4 x Burpees

Results: Metcon 17:54.