Tuesday Workout: 5 Rounds, Strict Pull-ups



Level 1

3 Rounds for Time of:

  • Run x 400m
  • Russian Kettlebell Swing (40/20) x 20
  • Abmat Sit-up x 20

Level 2

5 Rounds for Time of:

  • Run x 400m
  • Kettlebell Swing (53/35) x 20
  • Abmat Sit-up x 20


3 x Max Rep Strict Pull-ups.  Scale pull-up variation so that your working sets are 10+ to start.  If doing negatives, perform 3-5 negatives for 3 sets.  Rest 1-2 minutes between sets.

*Make sure you have cooled down a little from workout and put all your stuff away prior to starting.


  1. Ladies Night – WOD and Wine!  See Here for Details!  *Please note* that we are hosting this at the gym on March 25 at 5:45PM, and the regular CF Class at 5:45PM will be canceled.
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7 thoughts on “Tuesday Workout: 5 Rounds, Strict Pull-ups

  1. WOD: 20:45 Rx
    PUs: 10, 10, 9 w/ purple band

  2. 18:21 rx (with stroller, of course my child falls asleep on the last run up the hill!!)

  3. 21:11rx
    Pu: 6,6,5,5,5 red band

  4. 19:00 subbed row for run

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