Tag Archives: Weighted Pullup

Weighted Pullups and Dips then Bike and Back Squat

By | | , , , ,
Comments Off on Weighted Pullups and Dips then Bike and Back Squat

Take 15 minutes and accumulate

  • 60 seconds Free Standing Handstand

EMOM for 16 minutes alternate (8 rounds of each)

  • 2-3 x Weighted Narrow Grip Chinups @ 10kg
  • 4-5 x Weighted Dips @ 10kg

Then 2 rounds of

  • 8 x Wide Grip Pullups

Then for max Back Squats, every 5 minutes for 20 minutes (4 rounds)

  • Bike 1000m
  • Max Back Squats @ Bodyweight (split up as needed until 5 minutes are complete)

Results: Handstands still a WIP. Metcon used 155lbs for the Back Squats and got 78 reps total, 20-20-18-20 reps per round split into two sets in each round (e.g. 10 reps-rest-10 reps).

HSPU, T2B and Ring Rows then Halos

By | | , , , ,
1 Comment

Take 5 rounds and work up to a heavy

  • 1 x Weighted Pullup

Then AMRP in 14 minutes

  • 1 x Handstand Pushup
  • 2 x Toes to Bar
  • 2 x TRX/Ring Rows
  • 2 x HSPU
  • 4 x T2B
  • 4 x TRX/Ring Rows
  • 3 x HSPU
  • 6 x T2B
  • 6 x TRX/Ring Rows
  • etc.

Then Joeller Blades’ Death by Halos on Instagram…AMRP in 6 minutes

  • 1 x Tall Kneeling Halo
  • 1 x Half Kneeling Halo
  • 1 x Standing Halo
  • 1 x Half Kneeling Halo

Each round Halo is around clockwise plus back around counter clockwise.

Results: Weighted Pullups 10-13-20-30-32kg. Metcon 1 – 6 round plus 28 reps. Metcon 2 – 13 rounds.

Weighted Pullups then Bench Press and Row

By | | , , , ,
Comments Off on Weighted Pullups then Bench Press and Row

Every 30 seconds for 15 minutes (30 rounds)

  • 1 x Tempo Weighted Pullup @ 10kg (3 second ascent, 1 second hold, 3 second descent)

Then for time

  • Row 1000m
  • 30 x Bench Press @ Body Weight
  • Row 1000m
  • 20 x Bench Press @ Body Weight
  • Row 1000m
  • 10 x Bench Press @ Body Weight

Results: Metcon 31:31 @ 70kg. Tough one…

Overhead Press then Row, Pullups and Dips

By | | , , ,
Comments Off on Overhead Press then Row, Pullups and Dips

Take 7 rounds and work up to a heavy 1RM

  • 5-3-3-2-1-1-1 x Strict Press

Then for time

  • 21 Calorie Row
  • 15 x Weighted Dips @ 10kg
  • 9 x Weighted Pullups @ 10kg
  • 21 Cal Row
  • 15 x Dips
  • 9 x Strict Pullups
  • 21 Cal Row
  • 15 x Pushups
  • 9 x Kipping Pullups

Then every 2 minutes for 8 minutes

  • 10-12 x Floor Seated Overhead Press @ 14kg

Then 4 rounds of

  • 5 x Single Leg Pike Lifts (l+r=1 rep)
  • 2 x Pike Lifts
  • Repeat for 3 sets

Results: 75-105-125-135-145-150lbs(fail)-145lbs/66kg. Metcon 10:24.

Weighted Pullups, HSPU then Handstand Holds, L-Sits and Row

By | | , , , ,
Comments Off on Weighted Pullups, HSPU then Handstand Holds, L-Sits and Row

4 rounds of

  • 5 x Weighted Pullup @ 10kg
  • 3-5 x Deficit Handstand Pushup

Then based on a Crossfit main site WOD, take 20 minutes and

  • Accumulate 60 seconds Handstand Hold
  • Accumulate 60 seconds L-Sit Hold (bent knees if needed)
  • Row 500m (active recovery)

Then EMOM for 20 minutes of

Results: Part one went well. Second part completed 2 rounds, bent knees both rounds 😀. Front Levers ….