Friday, August 20, 2010

Pullups, Pullups, Pullups!

Peter brings home Onramp 4!

CF Warmup

Strength: Power clean 3 x 5

10 rounds for time of:
  • 3 Weighted Pull-ups
  • 5 Strict Pull-ups
  • 7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
No pullups?
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar
Iif you are unable to kip at all, max hang each round
Time limit:  15 minutes


  1. CW: 4 rounds in 6:10. I scaled it:
    1 strict
    3 strict w/blue band
    5 kipping w/blue band
    On rounds 2 & 3 I failed the strict pullup.
    On round 4 I did a negative instead.
    After that, the shoulders said, "I'd turn back if I were you!"

  2. KW: 6 rounds, 9:35. I had to scale mid-workout, plus I started with:
    1 weighted (10-lb. DB)
    3 strict
    5 kips
    On the 4th round, I ran out of stricts, so I kipped the remaining 8.
    On the 5th and 6th rounds, I switched to 1 strict, 3 blue band assists, and 5 kips.
    This was definitely a challenge! It's all good.


How'dja do? Waddya think?