Tuesday Workout: Pull-ups, Run, Squat, Push-up

STRENGTH

Weighted Pull-up,  3 x 3*

Right into, “death by” strict pull-ups (maximum of 10 minutes)

*Do set of weighted pull-ups every 2 minutes (at 0:00, 2:00, 4:00, then start “death by” strict pull-ups at 6:00 until you fail or make it through 10 sets – i.e. at minute 15:00)

Notes: If you do not have strict or bodyweight pull-ups, choose one of the following options or modify as needed (i.e. bands, etc.):

  1. Negatives: 5 sets of 3-5 reps (with 5 second descent, 5 second pause between reps). Rest 2-3 Minutes between sets!
  2. Ring Rows: 5 sets of 10-15 Reps

WOD

Level 1

AMRAP 16:

  • Run x 250m
  • Air Squat x 20
  • Push-up Hands Elevated x 15

Level 2

AMRAP 16:

  • Run x 400m
  • Sandbag Front Squat (50s/30s) x 15
  • Push-up x 15

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3 Comments on “Tuesday Workout: Pull-ups, Run, Squat, Push-up

  1. 35#
    made it through 6 in the round of 10… so close!

    4 + 400m with 42# sandbag

  2. 4#x2, 6#x1; round of 5
    4+47m (30#, rowed 2 rounds, 25 cal bike 2 rounds, then row)

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