Monday, 22 June, 2009

Posted by Mandee on June 22, 2009   |   17 Comments

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
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.

17 responses to “Monday, 22 June, 2009”

  1. Clint says:

    33:41 rx weight
    sets 1-2 unbroken
    sets 3-10 divided into 2 sets one of weighted and one of strict and kipping.
    Last attempt was lighter weight at 25 and couldnt do unbroken sets at all.

  2. Will Blankenship says:

    26:59 @ 16kg w/ chain belt

  3. klowe says:

    45lb dumbbell

    10 sets all unbroken – 25.50

    Got all the reps but there was a little bit of “CF slop” in the rounds of 9 and 10
    -goal was to go unbroken.
    -next time will be for time

    –The lunch crew was awesome today! EVERYONE was busting some a$$ and really encouraging each other. We have a great gym and community.

  4. Mandy says:

    Scaled version #1: strict, kipping, jumping

  5. Karen says:

    5 Rounds + 1 weighted pullup in 30 minutes. Used 8lb weighted ball for all weighted pullups. 26 sets. improved by 14 sets! Able to do all 3 weighted PU in a row in first round and at least 2 strict PU each round before breaking. All kipping PU unbroken. Able to link last strict to kipping without break in each round. Goal is to actually finish this workout!

    Kevin, I agree! Lunch class was great! We really do have a great group!

  6. Michael says:

    5k row


  7. Russell says:

    as Rx’ed – 22:40 – 10 sets (unbroken)

  8. Hudson Slater says:

    30:30 With 16kg kettlebell. A lot of sets. I estimate somewhere around 40. But way better than last time. Awesome job Russel and Zack

  9. Zak says:

    as Rx’ed – 23:48 – 12 sets. If I had just rested and followed after Russell I could have done all 10 unbroken. The extra 2 sets came in the 2nd and 3rd round.

  10. Amy Tankesley says:

    29:48- 3 strict, 5 ring rows, 7 jumping pull ups. 6 rounds unbroken. Last for rounds I needed assistance on the pull-ups.

  11. Larry Lowe says:

    1 mile on treadmill 13.1 km/hr (haven’t calculated what that really is yet)

    5 sets of:
    3 pullups w/ 25# db
    5 strict
    7 kipping

    1 mile on treadmill @ 13.4 km/hr

  12. Katie says:

    9 Rounds in 30:31
    7.5 lb dumbell for weighted

  13. Garth says:

    29:55 with 16kg KB. 42 rounds. Faster than last time but with a lot more rounds. Weighted went to sets of one in last few rounds. Doing this unbroken is truly impressive.

  14. Jakub Sikorski says:


    First 2 rounds were with assisted PU and the last round was as Rx’d with HSPU. My 3rd CF workout and I love the challenge!!!

  15. Slade White says:

    21 rounds with 13lbs 28:20

  16. Justin says:

    Got through 8 rounds in 30min using 16kg kb. One more round than last time, but I hit complete failure on weighted pullups after round 8. Probably my least favorite workout.

  17. Lindsey says:

    7 rounds + 1 WPU @ 7.5

    First workout back after a long break! This workout really kicked my butt!
    Im excited to be back!