Monday Workout: Pull-up Work, AMRAP

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Part 1: Pull-up Work, Week 1 Day 1:

Eccentric (0-4 reps)

  • 4 Sets: 4 x Eccentric Pull-up at BW (bodyweight), rest 60 seconds between sets

*Each eccentric pull-up is done at a 5 second descent, with 5 second break between reps. Assist using partner, boxes or bands if necessary.

Volume (5-12 reps)

  • OTM 5: 35% of Max Rep Set

*I.e. if your max rep set was 10 reps, you will perform 3-4 strict pull-ups on the minute for 5 minutes (total of 15-20 reps).

Weighted (12+ reps)

  • 5 Sets: max strict pull-ups @ BW+ 7.5%, rest 90 seconds between sets

*Example:  I weigh 185 pounds and performed 12+ reps on the test, so I will do 5 sets of max rep strict weighted pull-ups with an additional 14 pounds (use kettlebells, plates, etc.).

This is only the first day of the pull-up work, so it should not be overly difficult to complete these sets. The volume will continue to increase each week!  Work with a partner to assist on eccentric pull-ups if unable to perform 5 second descent safely on your own.


Level 1


  • Row x 500m
  • Russian Kettlebell Swing (40/20) x 50
  • No Push-up Burpee x 40
  • Max Rep Jump Rope Singles in Remaining Time

Level 2


  • Row x 500m
  • Kettlebell Swing (53/35) x 50
  • Burpee x 50
  • Max Rep Double Unders in Remaining Time

*Record total number of double unders completed (divide by 2 for singles).  If you do not make it to the double unders, record where you finished.

Cash Out

PVC Pipe Overhead Squat x 50 reps, slow and controlled, break up however you want


  1. Our Thirteenth Nutrition Challenge Kicks off April 10!  Read about it here, and RSVP on Facebook.
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6 thoughts on “Monday Workout: Pull-up Work, AMRAP

  1. Emom w/ 2 pullups per rnd
    Wod: 62rx

  2. Pull Ups: 2 EMOM
    WOD: 96 Rx

  3. PU: 2 EMOM
    WOD: 70 Rx

  4. 23 total @13#

  5. 5,5,5,4,3 @ 12#

  6. PU: 2 EMOM
    WOD: 21 rx

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