Monday, July 13, 2009

Monday, July 13, 2009

10 rounds for time:
3x weighted pull-up @ 45/30-lbs.
5x strict pull-up
7x pull-up

For the weighted pull-ups, place a 45-pound dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. Coming off the bar or going to the ground constitutes termination of a set.

This workout is scored by both the time and number of sets completed.

workout courtesy of


  1. bibihan | July 13, 2009 at 7:08 am

    how is this scaled for those of us who don’t have strict pullups yet?

  2. mikeheartspullups | July 13, 2009 at 10:39 am

    i don’t heart pullups anymore.

  3. Ted | July 13, 2009 at 3:10 pm

    I thought ripped hands were as RX’d

  4. coach | July 13, 2009 at 4:17 pm

    David C.: 34:10 (sub: 5x gravitron pull-up @ 100-lbs., 10x gravitron pull-up @ 150-lbs.; 7 rounds)
    Kris C.: 24:11 (sub: 150x strict bodyrow)
    Debbie D.: 17:02 (sub: 150x bodyrow)
    Mike S.: dnf
    David O.: 42:40 (sub: 300x strict bodyrow)
    Jessica H.: 49:52 (sub: 50x strict pull-up, 100x jump/stretch pull-up)
    Neil A.: 44:41 (sub: 5x strict pull-up, 5x kipping pull-up + 70x pull-up; 8 rounds)
    Jeff W.: 50:25 (sub: 75x strict pull-up + 75x pull-up)
    Amy D.: 41:04 (sub: 50x pull-up + 100x assisted pull-up)
    Roselena R.: 38:44 (sub: 50x pull-up + 50x bodyrow)
    Jen M.: 42:08 (sub: 300x strict bodyrow)
    Cari D.: 40:37 (sub: 300x strict bodyrow)
    Ted K.: 47:12 (sub: 8x strict pull-up, 7x pull-up; 10 rounds)
    Joe P.: 38:05 (sub: 25x pull-up + 25x gravitron pull-up @ 50-lbs. + 100x gravitron pull-up @ 80-lbs.)
    John S.: 30:20 (sub: 5x strict pull-up, 5x pull-up; 15 rounds)
    Dennis D.: 20:31 (sub: 150x pull-up)
    Wanda K.: 17:45 (sub: 150x bodyrow)


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