Tuesday Workout: PU Test make-up, 3 Rounds with Rest



If you were unable to come in on Monday, please make up the following test and post your score on the whiteboard and in the google form.

  • 1 attempt at a max set of Strict Pull-ups (pronated grip)

*Must achieve full lock-out (extension) at bottom, and reach chin over bar at the top.

If you can’t do a strict pull-up, don’t stress it. This pull-up cycle is meant to be adaptable for someone with 0 pull-ups as well as someone with 20+ pull-ups.



Level 1

3 Sets For Total Working Time:

  • Run x 250m
  • Hang Power Clean x 10
  • V-Up x 15
  • Jump Rope Single x 40
  • Burpee x 4
  • Rest 3 Minutes

Level 2

3 Sets For Total Working Time:

  • Run x 400m
  • Power Clean (155/105) x 10
  • Toe to Bar x 15
  • Double Under x 40
  • Rest 3 Minutes

Try to be consistent across the 3 working sets. Total working time = finish time minus 6 minutes of rest periods.


  1. Thanks to everyone who came out for our first Ladies Night!  We hope everyone had a great time.
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4 thoughts on “Tuesday Workout: PU Test make-up, 3 Rounds with Rest

  1. 12:51 (85#, V-Ups)

  2. 5:33,5:34,5:58 = 17:05 total (v-ups, rest rx)
    Thanks Lex for encouraging me to do 105#!

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