HECTOR TIRADO JR
Pull Up Back Workouts For Time
- 10-9-8-7-6-5-4-3-2-1 reps of:
- Overhead Squats (135/95 lb)
- 1-2-3-4-5-6-7-8-9-10 reps of:
- Chest-to-Bar Pull-Ups
Perform 10 overhead squats and 1 chest-to-bar pull-up during the first round, 9 overhead squats and 2 chest-to-bar pull-ups on the second round and so on.
Score is the time on the clock when the last repetition of chest-to-bar pull-ups is completed.
GALLANT
Back Workouts
For Time
- 1 mile Medicine Ball Run (20/14 lb)
- 60 Burpee Pull-Ups
- 800 meter Medicine Ball Run (20/14 lb)
- 30 Burpee Pull-Ups
- 400 meter Medicine Ball Run (20/14 lb)
- 15 Burpee Pull-Ups
PULL UP BACK WORKOUTS – PUSH/PULL DOMINATION
For Time
- 50 Strict Pronated Pull-Ups
- 50 Strict Handstand Push-Ups
- 30 Strict Pronated Pull-Ups
- 30 Strict Handstand Push-Ups
- 10 Strict Pronated Pull-Ups
- 10 Strict Handstand Push-Ups
- Time Cap: 12 minutes
Perform the given set of exercises in the shortest time possible.
Strict Pronated Pull-Ups are performed with the palms of the hands facing away from the body and without a kip.
Score in this workout is based on the amount of time taken to complete the prescribed amount of work.
PULL UP BACK WORKOUTS – CRACKED
- 5 Rounds in 15 minutes
- EMOM for 3 minutes:
- Minute 1: Max Unbroken Pull-Ups
- Minute 2: Max Unbroken P-Bar Dips
- Minute 3: Rest
Set timer for 15 minutes. One round consists of a 3-minute EMOM. Complete 5 rounds. Reps are broken when your hands come off the bar or your feet touch the ground.
Score is total reps completed in all five rounds.
Scaling
5 Rounds in 15 minutes
EMOM for 3 minutes:
Minute 1: Max Unbroken Ring Rows
Minute 2: Max Unbroken Hand Release Push-Ups
Minute 3: Rest
PULL UP BACK WORKOUTS – LINCHPIN TEST 1
For Time
- 400 meter Run
21-15-9 Reps of:
- Thrusters (75/55 lb)
- Pull-Ups
- 400 meter Run
21-15-9 Reps of:
- Thrusters (75/55 lb)
- Pull-Ups
- 400 meter run
