Tag Archives: Weighted Pullup

Weighted Pullups then HR Pullups, Deadlifts, Kettlbell Swings and Handstand Pushups

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E3MOM for 12 minutes (4 rounds)

  • 3 x Weighted Pullups

Then do the following, each time you need to rest do 3 x Deadlifts @ 210lbs/95kg

  • 100 x Hand Release Pushups

Then do the following, each time you need to rest do 3 x Handstand Pushups.

  • 100 x Kettlebell Swings

Results:  For the Pushups – 9:38.  Kettlebell Swings – 6:27.

Weighted Pullups and Dips then Omar Hero WOD (scaled)

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EMOM for 10 minutes

  •  Even minute:  3 x Weighted Pullups @ 30lbs
  • Odd minute: 3 x Weighted Ring Dips @ 30lbs

Then the Omar Hero WOD, for time

  • 10 x Thrusters @ 75lbs (Rx is 95lbs)
  • 15 x Burpees
  • 20 x Thrusters
  • 25 x Burpees
  • 30 x Thrusters
  • 35 x Burpees

Results:  Metcon 11:20… as you probably can guess it was not an easy WOD… just keep breathing!

Bench Press and Weighted Pullups then Power Snatches and Dips

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Every 3 minutes for 15 minutes

  • 5 x Bench Press + 3 x Weighted Pullups @ 30lbs
  • 5 x Bench Press + 3 x Weighted Pullups
  • 3 x Bench Press + 3 x Weighted Pullups
  • 3 x Bench Press + 3 x Weighted Pullups
  • 2 x Bench Press + 3 x Weighted Pullups
  • 2 x Bench Press + 3 x Weighted Pullups

5 rounds for time of:

  • 10 x Hang Power Snatches @ 75 lbs
  • 15 x Dips

Results:  Bench Press 125/145/165/185/195/200.  Metcon in 11:08

Weighted Pullups and Dips then V-Ups, DB Snatches, Dips and Pullups

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Every 90 seconds for 9 rounds do 1-2-3-4-5-4-3-2-1 reps per round of

  • Weighted Pullups @ 30lbs
  • Weighted Dips @ 55lbs

Then do 5 rounds for time of

  • 10 x V-Ups
  • 10 x Dumbbell Snatch (alternating, 5 per arm) @ 20kg
  • 10 x Dips
  • 10 x Pullups

Results:   Getting both pullups and dips in for the round of 5 was difficult, used all of the 90 seconds.  Also used too much weight on the dips and so didn’t get full extension in some rounds.  Metcon in 11:22.