2 rounds for time of:
35 pull-ups
35 shoulder-to-overheads
♀ 75 lb
♂ 115 lb
Post times to comments.
Stimulus and Strategy:
Today’s workout is a classic push/pull gymnastics couplet. Expect this effort to test your stamina and give you a pretty significant upper-body pump. The goal is to complete this workout in 10 minutes or less. You may see some more advanced athletes finish closer to 5 minutes. Choose a weight that allows you to perform at least 10 reps every time you pick up the barbell.
Scaling:
Reduce the loading of the barbell to something that feels moderate-to-light. If you are capable of performing pull-ups, but 70 reps is too much volume, reduce the reps to 15-25 in each round.
Reduce the complexity of the pull-up by performing a jumping pull-up, banded pull-up, or ring row. For the shoulder-to-overhead, perform a push press or shoulder press with lighter weight.
In case of an injury or limitation, consider reducing the reps and performing a single-arm ring row or a bent-over dumbbell row in place of the pull-ups. If the rack position is the limitation in the shoulder-to-overhead, use a pair of dumbbells.
Intermediate option:
2 rounds for time of:
25 pull-ups
35 shoulder-to-overheads
♀ 65 lb
♂ 95 lb
Beginner option:
2 rounds for time of:
25 ring rows
25 shoulder-to-overheads
♀ 35 lb
♂ 45 lb
Coaching cues:
To help with cycling shoulder-to-overhead reps, focus on keeping your elbows up as you return the barbell to the shoulders. This helps maintain the shelf and keeps the barbell from drifting down your chest.
Resources:
The Kipping Pull-Up
The Push Press
The Push Jerk
Find a gym near you:
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Comments on 250217
160 Comments
16:58
10:00 rx
did 30 pu ub first rd which is a lot for me right now so thats a win
intermediate
9’50”
Intermediate, 35# dbs
13:20
M/52/87
25 p.u
85#
10:33
Rx. 6:40
M 34 183 83
RX : 10'45"
Started way too fast, exploded on second stoh round
Beginner 6 Min 50 sec
25 banded pull-ups
35 push press 65#
10:39
2 RFT:
35 TRX Row
35 STOH 75#
11:56
RX 6:26
male 43
I am 52 years old, 78kg. 176cm.
This is my first post and workout from CrossFit
2 rounds for time of:
35 pull-ups
35 shoulder-to-overheads (52kg)
Finished in 15:45min.
95lb Bb
14:54
M/40
Rx: 9:27
M/55 👨🏻🦳
Intermediate
13:58
9:05 RX
Finisher: 800m run
11:37 Rx
26 min 15 sec
I did the 115# shoulder to over head, but I had to break it up.
I did band assisted pull ups the first round, then did lat pull down.
Still trying to get back into Crossfit shape aftef 10+ years hiatus.
My forearms are fried. Blahhh
9:36 Rx
10:37
50 lb dumbbells
10:29
son(17)
Intermediate (25 reps of each and @95lbs)
8:10
Nice job you two!
Intermediate option:
2 rounds for time of:
25 pull-ups (pulley system 50 lb each side)
25 shoulder-to-overheads 65 lbs.
15:41
Rx 8:29
Got some work to do. Some crazy fast times
That’s still a pretty good time at Rx!
Rx 5:45
*Pull-ups unbroken both rounds.
*S2OH:
Round 1 - 10/10/10/5
Round 2 - 7/7/7/7/7
*Mostly Push Jerks, some Push Press towards the end.
Animal!
M/35/205#/73”
Rx 5:55
Fantastic job!
Crazy fast!
Intermediaire
22min
bands
14:25 TX 💀
12:05 RX
8:57 Rx
M/37/180lbs
Awesome job! 115 is heavy for that many reps that fast.
Nice!
Intermediate
6:02
Did 20 more pull-ups immediately after to see if I could have done all 70 inside the cap, finished at 7:50. Further decided to do the remaining reps to finish a 3rd round of intermediate but not at the same pace, so 5 more pull-ups and 35 more STO in 5:10. Did PP for all STO reps, mostly 10s save for what was needed to make up the remainders. Pull-ups were broken mostly 5-10 reps at a time with a few doubles and singles mixed in.
Awesome work, Lincoln!
Thanks! I think I may have got my times messed up now that I think about it, it may have been 7:02 and 8:50. Math is hard when you're out of breath. Still pleased with the outcome either way.
Tricky math aside while oxygen deprived; I'd say that's an awesome job either way!
Nice work!
Rx
14.07
M 54/205/6’
Rxd reps scaled weight to #95.
9:02.
Great work!
Sub 10; nicely done!
88lbs
2 rounds 35-35
First round 5:11 Startet a bit to hot on the pull-ups
As rx’d, 9:51.
Spicy. Pull-ups a bit easier than expected, did them: 25-10 / 15-10-10. S2OH were tougher than I thought. First round was 15-10-10, but second round more broken – went 10-5-5-5-5-5.
51m/5'10"/180
Great job!
Good work!
Rx’d: 9:58
First set of pull-ups unbroken. Got real shitty after that.
Awesome stuff bro, especially with hitting that first set of pull-ups UB!
Very nice!!
RX, 19' 20''
Shoulder remains weak and tight. Scaled to 65lbs:
7:46
Still fast, nice work!
M50/77/179
intermediate
25 pull ups
35 shoulder
x 2 rounds
30kg barbell
14:18
Intermediate
9:49
😮
Fantastic!
Awesome!
20'00" Rx
Strict pull-ups
Push press
38m
9:23 Intermediate
Kipping Pullups
S2O: R1 Push Press, R2 Split Jerk
First metcon in forever after mostly bodybuilding. Came out with 25 unbroken kipping pullups cause I'm not smart.
55 yo M/ 5'9"/ 150 lbs
9:51
scaled to 75 lbs
Good work, Quinn
Whoop! Thanks!
Nice time!
55m
Kipping Pull Ups
105# S2O
16:22
Rx, stuck to push presses
9:41
round 1 - 3:57, broke once each moment
round 2 - broke a lot lol
*movement
Hell yeah
Well done!
Great!
For time:
35 back squats, 75#
2 rnds
25 pull-ups
25 push presses, 65#
35 back squats, 75#
14:40
Pull-ups and PP in 10:36
PUs mostly in sets of 5. PP broken twice in round 2, once in round 2.
2 breaks in r1, 1 in r2. Thumbs were not designed for smartphones.
Nice work, Jim
Nice job, Jim!
Well done plus BS!
7:16, used 75lb
Fast!
Second that!
M- 53/ 5'7 / 225
Intermediate scale 25-banded pull-ups, 35 shoulder to OH 95#(pushpress)
9:15
Good job bro
Nice work!
Well done; good time!
35 banded pull-ups
35 shoulder to overheads
#65
Well done!👍🏼
Fast; nice work!
14:20 min RX
Nice job!!!
9'51 Rx
Well done!
Nice job!!!
Nice work
Well done!
2 rounds for time of:
35 pull-ups-banded strict
35 shoulder-to-overheads-PJ #55 BB
13:19
Man. The struggle was REAL real quick on this one. I could've gone lighter, reduced the reps or kipped, but wanted & obvs need the practice. Did a 3rd round untimed @ 65#.
"Best way out is through..." & all that.
Feeling the struggle with you!!! Way to push through 👍🏼👊🏼
And even a 3rd round for good measure! Beastly.
Killer
Great job, especially with that 3rd round!
2 rounds for time of:
25 Jumping Pull-Ups
35 shoulder-to-overheads
75-lbs
6:05
Great work!
Wow!!! Fast!!!
Nice job Charles. Your fitness is really coming along well.
Nice work!
8:04
Excellent!
Great job!
Fast!
Hell yeah!
Rx 8:12
Very well done! Excellent time @ Rx!
That's awesome!!!
You and James…kicking’ it today.
Good lord
Awesome job!
Rx 10:46
Rxd at the Y. Immediately after 250215.
8:51.
no big sets, lots of 10’s. Tried to keep the breaks short. Push jerks mostly.
Impressive! That's fast @ Rx. Respect.👏
Well done, you're a beast!!!!
Wow. Fast and heavy!
Awesome
Great job!
That’s a lot of work and weight. Way to stick it out.
35 strict pullups
35 shoulder to overhead 40kg
My first wod 💪💪
Intermediate
🥳
May it be the 1st of many! Good work.
👍🏼! Hope to keep seeing you post!!!
Fantastic first workout with us. Welcome!
Great job on your first WOD, and welcome!
We are not the same😂I clocked at least 1/2 that getting in & out of the band...
That's another level!!!
there's two rounds
“All right then. Keep your secrets.”
think there's a digit missing
25 kipping pull ups
35 shoulder to overhead (65#)
Nice!!!
Great job!!!
>>>> 17 strict pull ups
115lb
17:38
Intermediate
14:04
CFHIM 10:32 펌핑 장난 아님! 35개 풀업 한번에 갔더니 방전 “예쁜딸 사랑해”
23:23
1 round:
20-15-5 pull ups
15-10-10 40kg push press
2 round:
10-10-8-7 pull ups
20-11-4 30kg push press
11:58, first 16 STHO 40kg, rest 30kg, pull ups
Globo wod: dumbbell sub 30/40lb dumbbells. If your pullup bar isnt suitable for kipping sub 23 strict pullups per round. No pullup bar sub 50 bodyweight rows on a bar, railing or rings/TRX, or rows with the dumbbells.
Intermediate option:
2 rounds for time of:
25 pull-ups with thick band
35 shoulder-to-overheads 25kg
9:10
Great work!
Way to go!!!
밀당 최고의 조합~