Pull-ups

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Whiteboard Workout

We’ll create the workout on the whiteboard today.

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4 rounds Warm-up

  • 10 Air Squats
  • 10 Push-Ups
  • 10 Ring Rows
  • 10 Sit-ups

For Time

  • 1000m Row
    • 50 pull-ups
    • 150 Sit-ups
  • 1000m Row

Partition the Pull-ups and Sit-ups as needed.

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2 rounds for time

  • 800m Run
  • 5 rounds of Cindy
    • 5 pull-ups
    • 10 push-ups
    • 15 air squats
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5-Minute Warm-Up


3 Rounds ( 5-min AMRAP – 1 Minute Rest)

  • 3 Pull-ups
  • 5 KB/DB Squat (35s/25s)
  • 8 KB/DB Push Presses
  • 13 Wall Balls (20/14)

6 Rounds (clock set at 12 x 1-minute intervals with 10-second rest)

  • 1-minute High-Intensity C2 Bike (sub 1:50 / 2:00 per 1000 pace)
  • 10-second transition
  • 30-second Assault Bike Active Recovery (between 30 – 50 rpm)
  • 30-second Full Recover
  • 10-second transition

3 Rounds (clock set at 6 x 30-second intervals with 8-second rest)

  • 30 seconds of Walls Balls (20/14)
  • 8 second transition
  • 30 seconds of bicycle crunches
  • 8 second transition
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10 min Warm Up


5 Rounds for time

  • 1000m C2 Bike or .7 miles on Assault Bike
  • 30 Air Squats
  • 20 Sit-ups
  • 10 Push-ups
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10 min Warm Up


20 min AMRAP

  • 300m
  • 5 pull-ups
  • 8 KB Push Press (35s/25s)
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10 min Warm Up


For Time

  • 50 Pull-Ups
  • 50 Snatches 95/65
  • 50 Cal Assault Bike

Segment as needed


Basketball


5 min Warm-Up


21, 15, 9

  • Air Runner
  • Wall Balls (20/14)
  • Pull-ups

Rest for 5 minutes, then repeat.


Pick up Basketball

5 min warm-up


Cindy – 20 min AMRAP

  • 5 pull-ups or bent-over barbell rows
  • 10 push-ups
  • 15 Air Squats

5 min Rest


Deadlift Session

  • 2 x 5
  • 1 x 5
  • 1 x 3
  • 1 x 2
  • 1 x 5 Workset
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15-min Warm-up


For Time (15 min cap)

5 Rounds of:

  • 10 Thrusters (95/65)
  • 10 Chest-To-Bar Pull-Ups

1-minute Rest

5 Rounds of:

  • 7 Thrusters (135/95)
  • 7 Muscle-Ups

Scaled:
Weights 45/65 and 65/95
Jumping Chest-to-Bar Pull-Ups and Chin-Over-Bar Pull-ups