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.
how is this scaled for those of us who don’t have strict pullups yet?
i don’t heart pullups anymore.
I thought ripped hands were as RX’d
–Scores–
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)