Friday Workout: Weighted Pull-up, Run, HSPU, Lunge

Can’t wait to see everyone at our End of the Year Holiday Party at Boylan Heights this Saturday (2-5pm)! If you haven’t RSVP’d yet, please do so on Facebook HERE.



Weight Pull-up, 7 sets of 3 reps at challenging weight (stay at same weight across all sets), rest up to 90 seconds between sets


Level 1

3 Rounds for Time of:

  • Run x 400m
  • Push-up x 10
  • Weighted Lunge x 10 (5/side)*

*Use whatever implement you’re comfortable with, but make it challenging

Level 2

5 Rounds for Time of:

  • Run x 400m
  • Handstand Push-up x 10
  • Barbell Lunge (135/95) x 10 (5/side)*

*Can do front or back rack


1. Our End of the Year Party is on December 12 at Boylan from 2-5pm!  RSVP to our Facebook Event HERE.  There will be food, drinks, awards, and it will be an awesome time!

3 thoughts on “Friday Workout: Weighted Pull-up, Run, HSPU, Lunge

  1. Pull ups to 25# (5 sets)
    OSH 5 x 85, 95, 105, 105, 105
    WOD 16:43 rx

  2. PU: 8# x 1, 5# x 1, BW x 5
    WOD: 10:53 (2 abmat HSPU, 3 rounds)

Leave a Reply

Your email address will not be published. Required fields are marked *

search previous next tag category expand menu location phone mail time cart zoom edit close