Monday Workout: Pull-up/Push-up, 3 Rounds


3 Sets: 1-6 Ladder of Strict Pull-ups and Push-ups

*Each set must be unbroken, so scale appropriately (i.e. can scale to 1-4 or 1-5 ladder).  This is not “For Time”, but should be performed with minimal rest between each set (15 Minute Cap).  Each set you will do 1 pull-up and 1 push-up, then 2 and 2, 3 and 3, and so on.  Once you complete the set of 6, restart at 1 for a total of 3 sets.  Pull-ups scaling: strict –> kipping –> jumping pu –> ring row (no negatives for this amount of volume).  Elevate hands on push-ups if necessary.

*If you are really proficient at these movements, consider adding weight (weight vest, kb’s, etc.)


Level 1

3 Rounds for Total Time:

  • Wall Ball x 21
  • Kettlebell Swing AHAP x 18
  • Burpee x 15
  • Rest 1 Minute

Level 2

3 Rounds for Total Time:

  • Wall Ball (20/14) x 21
  • Burpee over the Bar x 15
  • Deadlift (275/185) x 9
  • Rest 1 Minute


Couch Stretch, 2 min/side


  • BEST OF C-VILLE!  We need your support!!  Please head to to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

5 Comments on “Monday Workout: Pull-up/Push-up, 3 Rounds

  1. 1-6 x 3 @ 55# on most sets for pull-ups
    2-12 x 3 @ bw for push-ups

    10:23 rx

  2. RR and pushups on knees 1-6×3
    Wod: 9:18 (105# dl, 10# WB)

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