For time:
50 strict pull-ups
Every time you break, complete 10 barbell front rack walking lunges.
♀ 125-lb barbell
♂ 185-lb barbell
Post time to comments.
Stimulus and Strategy:
Today's workout combines a heavy lunge variation along with a high volume of strict pull-ups. You'll complete a set of strict pull-ups, then perform 10 lunges. Repeat this pattern until you complete 50 reps. Do not do another set of lunges after completing the final pull-up. A blistering pace is not the goal for today. The lunge weight should force you to rest before picking up the bar, and the pull-up volume should force you to rest to complete the reps. The lunges start from the floor. Plan to do at least 10 unbroken reps for the first two sets. If you move quickly, increase the weight. The pull-up volume is challenging, so plan to start with a variation that allows for at least 7 reps to start. Reduce the pull-up volume or cap your effort at 8 attempts. Do not perform more than 7 lunge sets today.
Intermediate option:
For time:
30 strict pull-ups
Every time you break, complete 10 barbell front rack walking lunges
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option:
For time:
30 banded strict pull-ups
Every time you break, complete 10 dumbbell goblet hold walking lunges
♀ 15-lb dumbbell
♂ 25-lb dumbbell
Resources:
The Strict Pull-Up
The Front Rack Walking Lunge
The Banded Strict Pull-Up
Single-Dumbbell Walking Lunge Variations
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Comments on 261014
161 Comments
10:32
10/10/7/7/7/7/2 pull ups
10alt burbell front rack lunges @27.5
10:04
50 strict banded pull ups
12/8/8/7/7/8
10 alt Barbell front rack lunges @30kg
8:35 intermediate scale 13-10-7 strict pullup (did 10 lunges after each set)
Dad 9:53 beginner with 15lb goblet lunges. Balance sucks on these.
M/40/6’/173#
Scaled to 155 lb.; barbell taken from rack. Pull-ups strict.
12/10/9/8/6/5
Lunges unbroken each round
12:31
Deo gratias
Spu : 15/8/7
Time: 7.28
Lunges unbroken throughout
M/42/185
40SPU
135lb
19:10
Intermediate option 8:06
Lunges
16:35
30 strict pull-ups.
40 front rack lunges.
In 12:35 minutes.
Modified: 10 rounds every 2 minutes of:
• 2 Strict Pull-ups
• 12 Walking Lunges 2xDB 20#
for total 20:00
DB Farmer Lunges
M/56 👨🏻🦳
RX modified @40 kg
PUs 11; 9; 7; 6; 6; 6; 5
1:28; 2:43; 3:41; 2;16; 3:00; 3:10=> 16:18
30 pull UPS Strict
10 lunges front rack 42 kg each set
9:48
8:17 not(?) Rx. Did backwards lunges in place instead of walking. Pullups 15/15/11/9. Really gambled on that second round of 15 but it worked out. Cleans were the hardest thing. Failed my first clean. Lunges were heavy, but manageable. Round times: 1:48/2:49/2:35/1:04. Finished last lunges at 7:12 and then took nearly a 40 sec break to rest well and get the remaining 9 reps on the last set of pullups.
40 / M / 5'9" / 144lbs
Strict pull-ups x30, 35lb dumbbells
9:21 (11-6-4-5-4)
13:26
15:26 rx
30 strict pull ups
DB walking lunges 25LB
Did 155 lb lunges
13:01
lol. did 115#.
chinups.
greatest back pump ive ever had.
15:40
(Pull ups: 12-10-8-8-7-5)
Lunges: 10,10, 6-4,6-4, 6-4)
19:05
115# lunge (not walking bc indoor)
Banded PUs (black band)
Pus- 776554484
Jumping pull-ups
25 lb lunges
10-10-10
3:47
13:32
80 lunges
121 barbell
Rx’d: 12:47
Pull up sets: 21, 16, 8, 5
WL: First two unbroken, third 5-5, fourth 6-4.
Thought I could get it in 3 sets. Goal for next time.
M/ 43y/ 175lbs/ 68”
Awesome job, amigo!
115 barbell
Did 185 reverse lunge on good side
Did 30 pull-ups
9:05
8:37
1” + 3/4” banded strict pull-ups 10-6-6-8
35# lunges
5-4-4-4-4-3-3-3
65# lunges
60kg BB
Intermediate Bb @35 kg
Le strict pull up le ho divise così
6-6-5-6-4-3
2 volte con presa inversa
int bar
50 strict pu
30 strict pull ups
30kg bb
M/41/210
intermediate (sub squares for lunges): 7:39
10 51kg front racked lunge penalty
7:40
10-6-7-7
3 breaks lunges: 85
15.10.2026 – Workout of the Day 14.10.
Result: 5:25 (Intermediate)
For time:
30 Strict pull-ups
*Every break: 10 Barbell front rack walking lunges
Pull-up sets: 10 - 8 - 7 - 5 (3 breaks)
Lunge sets: 10 - 10 - 10 reps
15:54 - 145lbs (15+10+15+10 Pull-Ups)
50 strict pull-ups: 15-10-10-10-5
Went way too light on lunges: 115
~7:45
CrossFit AFK
15-9-7-7-6-6
15:44 - Rx
Intermediate
7-7-7-5-4
9:39
Not a race. Felt good with my rest between rounds.
12:26 scaled @ #155
16/11/10/8/5
15-10-11-9-5 strict pull-ups
55# front rack barbell lunges
Damn! That’s smokin’! 👊🏽
Rx 6:14
*Strict Pull-ups: 14-13-12-11 reps
*Unbroken Front Rack Walking Lunges.
**Bit of a PUMP!
Dang, Derek, flew through that! Shouldn't be surprised though.
Super impressive.
D-Wreck
Banded Pull ups, 115lb lunges
10-10-5-5
50 Banded (purple) pull-ups
Planned breaks at 15,30,40 pull-ups
Completed 10 front rack lunges @ 75lbs
50 lunges @100 lbs
11 mins
#15 lunges
Time: 7:44
Completed in the garage gym. Intermediate + w/ 135 lbs.
7:25
16-12-9-8-5
Wanted to use a weight I could complete the 10 reps with each time with no breaks, so that's why I went with 135 lbs. The grip was the limiting factor on the pull-ups or else I wonder if I could have completed in four sets.
Did front rack lunges at 155-170-185 lbs but the latter loads could only go four reps before putting the barbell down. Would have been a brutal 10 reps RXd! Hat's off to you beasts tackling this at that load today!
Very well done, James!
That’s a smashing workout, regardless. Agree…185# lunges are ridiculous.
Nice!
Fast!
Rx reps @ 95-lbs
11:19 (14-10-8-6-7-5)
Great!
Rx
10:42
21+11+9+9(I was hanging there for a while trying to get that last rep, toeing at the floor)
Had to hold the bar on my shoulders with arms crossed, joints aren't taking front rack willingly. Probably should have cleaned up the form on that last set and taken another round of lunges but my legs are still recovering.
💪🏽. Strong pull-up sets, too.
Great at Rx!
Excellent!
Rx 17:13
For time:
50 strict pull-ups
Every time you break, complete 10 barbell front rack lunges 40kg barbell
8-7-7-7-7-7-7 strict pull-ups
6x10 lunges
16-13-11-10
Nice going Rx!
30 pull up (5-5 / 10 lunges unbroken 15kg/// 3-3-4 /10 lunges 15 unbr/// 3-3-3-1 / 10 lunges 15kg ) —> 10:50
Scaled: 14:54
RX pullups, 35 DB in each hand, forward lunges
strict chest-to-bar pull ups
70kg barbell
m42/Bw: 64kg
50 strict pull-ups
– Every 10 reps, complete 10 barbell front-rack walking lunges 52kg
⏱️ 11.55 rx
40 strict pull-ups
105# FR lunges
5 rounds of:
- 10 strict inverted rows (barbell on a rack, feet elevated on a chair, chest to bar, body parallel to ground)
- 10 front racked walking lunges @ 135lbs
- 15-20 minutes total / all reps unbroken
- Lunges were what really challenged me!
- Good burner/pump session
Nice work! Surely, the station can afford a pull up bar!
Beginner 9:49.01 7,7,6,5,3,2. Assisted pullups
Scaled
2x50lb KBs in front rack for lunges
Meant to do intermediate but forgot to look at the clock when I hit rep 30, so I kept going and finished 50 at 15:00.
Elbows and wrists were not up for heavy BB in a front rack today and the knees weren't up for weighted walking lunges heavier than what I did. So, figured I'd go somewhere there were KBs/DBs of a bit higher weight than what I have, a higher bar for the pull-ups and a level surface with no asphalt to smack my knees on.
Good call on no asphalt to the knees & great work overall!
Nice work keeping on going. I use knee pads with asphalt, don’t blame you for moving to smoother terrain.
For time:
9:25
Good work!
50 strictpull ups
115lbs barbell front rack lunges
10:33
Subbed/scaled to
40 strict pull-ups
10 back squats at each break
PU 12-10-9-9
BS 135-145-155-155# (last one off the clock)
10:38
63/5'8"/162
Didn't move very fast...and since PU bar is a part of my rack, had to unload and unrack, then rack and load the bar each round.
Tried lunges, but my knees gave that the thumbs down
Nice work, Rixpress! Gotta listen to the knees!
Still seems fast to me! Nice work.
Solid, sir
12-8-5-5
3 x 10 55# KB goblet lunges
5:21
60kg (5 quebras)
9:05 at 155lbs on the lunges
30 strict pull ups @ BW
-10/7/6/7
Lunges
4 Sets of 10
@BW/65/65/115
27-11-9-3 for strict pull ups
That's speedy! And with a lot of weight!
Fantastic!
Wow! Well done!
Gottdaym
M 53/77kg/175cm
For time: 5:45min.
50 strict pull-ups
Every time you break, complete 10 barbell front rack walking lunges. x3
♂ 115-lb barbell scales 52kg.
Beginner option:
For time:
30 banded strict pull-ups
scaled to 20- lb kettlebell
11-8-7-4
10-10-10
5:20
M34/205/6'
9:00 RX
5:35, some kipping and 40lb DB front rack lunge
9-6-5-5-5
8:51
8:43, 4 sets of 10 lunges
pull-ups 12-10-7-6-5
intermediate/1:19
30strict pull ups
10 front rack lunges 34kg
50 strict toe-assist pull up, lunges with 85# sandbag-7:24, lat pull downs, face pulls & Bulgarian split squats in garage afterward.
Great job, Favo! Extra credit for the extra work!
Sandbag sub sounds pretty cool
40 kgs
30 pullup
10 lunge #75
15 pullup
10 lunge #75
12 pullup
10 lunge #95
3 pullup
Awesome strict pull-up sets!
Foot assist PUs 10 10 10
2 sets 10- 55# bar FR lunges
OT: 10 FR 55# curtsy dips
40kg lunges
30 strict pull-ups
7,7,6,5,5
65# sets of 10 front rack lunges between pullup sets
10:52
34 pullups in 5 sets
10 dumbbell fromo rack lunges 100# between sets
-10 switch grip pull-ups
-10 goblet squats (35 lb DB)
7:40
—————
Every 2’ for 3x:
-10 back extensions
-10 around the worlds each way (10 lb plate)
9:00
Damn, Rxd weight?!? This loading seems ambitious!
Yup, its heavy James, but u got this! 💪🏻💪🏻💪🏻
Awesome stuff, Luis!
7 strict pull up
10 KB walking lunge (40kg)
7 strict pull ups
20 front rack walking lunges- 40kg barbell
In 21:55 min
30 green band strict pull ups
10 front rack lunges @ 50kg
Time: 6:51