Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep strict pull-ups
Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400, from 7:00-14:00 run 200, and from 14:00-21:00 run 100.
Post number of strict pull-ups completed each round to comments. Compare to 210102.
Scaling:
Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.
Beginner Option:
Complete as many reps as possible in 14 minutes of:
Jog 200 meters
10 ring rows
Comments on 220315
61 Comments
wu/ bike, slihps, pvc basics
wod/ amrap'21
max. strict pull ups (odd rnds)/strict chin ups (even rnds)
treadmill:
400m run (0:00-7:00)
200m run (7:00-14:00)
100m run (14:00-21:00)
10, 5, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 1
post/ accessory, crosser, stretch, bike
400m-16 reps
200m-15 reps
100m-14 reps
With 20# weight vest, 58 total pull-ups.
21:00-14:00 strict pull ups: 11, 10
14:00-7:00 strict pull ups: 7,6,6
7:00-0:00 strict pull ups: 4,4,4,3,3
Tried to run a little faster than normal (with the vest). The strict pull-ups are fatiguing but you can catch your breath there.
49m/5'10"/180
0/7 -12-10-
7/14 -8-6-6-
14/21 -5-4-4-4-
Male Rx
400 10 400 9 400
7 200 5 200 5 200
5 100 4 100 4 100 4 100 4 100 2 time
Total = 59 reps
Been improving in my pullups, my PR was 6 strict pu, now is 11!
175cm84kg24y
400-18
400-11
400-8
200-7
200-6
100-4
100-4
100-4
100-4
100-4
100-2
100-2
74 pull-ups underhand grip+2700m
last time 80 overhand grip.
heavier today and ate/no time for a warmup so started cold today.
Rx. 70reps
https://youtu.be/aDB0uiSUSII
20-12-9-8-7-7-6-5-6-6-5-4
Beginner option AMRAP 14 Mins
200m jog
10 Bar rows
6 rounds
M/26/5'8"/160lb
CrossFit AFK
15-12-7-7-8-5-5-5-5-5
(Runs were a moderate pace on the road. Pull-ups felt good other than my chest is pretty tight from the strict pressing the day before. Held bigger sets than last time but one set less, so it's a trade off.)
54/5’10/215
10,10,8,8,5,5 = 46 reps
M/36/6'/170#
16/13
7/7/7/7
5/4/4/5/4/4/5
88 Reps
(210102: 18/10/6/5/5/6/4/4/4/4/4/4/3 for 77 reps)
Deo gratias
400 m - 10-7-5 pullups
200 m - 8-5-4 pullups
100 m - 5-4-4 pullups
10-9
5-5-5
4-4-4-4-4-4
58 total
105 neutral grip pullups
1750m
M/55
10-7-8-7-5-5-3
completed 3/16 in the a.m.
14-12-10
8-7-7
7-7-7-7
87 reps.
2.2 km ran. could have picked up the pace on the runs, used as recovery. grips this time versus last year.
210102 - 74 reps
Rx: 13-11-10-7-6-6-6-5-5-5-4-4-4 = 86 reps
Compare to 210102: 88 reps. Couldn't keep it strict for long after the first 3 rounds this time. Maybe less sleep, crappy food today, something else. Next time.
101 pull-ups
Deadlift 10-10-10-10
225#
59/5’8”/157
Mostly strict pull ups, lil kipping on last rep some rounds. Easy jog today because my body says so.
80 reps
M/30s/225lbs
M/58/6'/180lbs
Kip Pullups 8,8,8 with 400M run following pullups
Kip Pullups 8,6,6 with 200M run following pullups
Kip Pullups 6 + Ring Row pullups 12,12 with 200M run following pullups
Rx:
Total Strict Pull-ups: 157
32, 21,13
12, 9, 9, 9, 8
8, 8, 7, 7, 7, 7
Rx, My score:
15/10/8/
6/6/6/6/
5/5/5/5/4
= 81 res
Modified:
--
Complete as many reps as possible in 21 minutes of:
Max-rep inverted rows
20/10/5 burpees
0-7: 25 + 17 + 14 rows + 20 + 20 burpees (56 + 40)
7-14: 10 + 11 + 10 rows + 10 + 10 + 10 burpees (31 + 30)
14-21: 9+8+8+7+6 rows + 5+5+5+5+5 burpees (38 + 25)
125 rows + 95 burpees
Compare to (different scale): 111 rows
--
10 km biking just before WOD.
Peace.
48 pull ups
119 reps Rx'd
17 sets:
18-15
9-8-7-7-7
5-5-5-5-5-5-5-5-4-4
210102 was 102 reps / 15 sets
m/53/5'11"/190#
Beast
total 27 scale
Rx’d:
21:00-14:00 strict pull ups: 22,14
14:00-7:00 strict pull ups: 9,7,6,6
7:00-0:00 strict pull ups: 5,5,5,4,5,4,5,4
101 reps total
210102:
21:00-14:00 strict pull ups: 20, 12
14:00-7:00 strict pull ups: 8,6,5,5
7:00-0:00 strict pull ups: 4,4,4,4,4,4,4,4
88 reps total
Great improvement!
Thanks!
F/55/GarageGym
Did rowing instead, recovering from gout.
beginners option
14 min AMRAP :
200m row
10 ring rows
= 7 rounds + 100m row
I did slow jog the first 2 rounds. :(
11-10-9
7-7-5-5
5-5-5-5-5
79 total compare to 76
65 reps Rx
Compare to 210102: 67
Could someone explain the running portion of this workout
Set a countdown timer for 21 minutes. During the first 7 minutes (21:00 to 14:00 if counting down), run 400 meters to start the workout and every time you drop from the bar after doing as many strict pull-ups as you can. During the second 7 minutes (14:00 to 7:00 if counting down), not run 200 meters when you drop from the bar after doing as many strict pull-ups as you can. Lastly, during the third 7 minutes, run only 100 meters between sets. It took me a little while to get it down the first time this workout came up last year.
If you look at my scores above, each number in each time period is a set of pull-ups. 2 set completed during the first seven minutes, 4 during the second seven minutes, and 8 during the third seven minutes.
Could someone explain the running portion of this workout
start by running 400m then max rep set of strict pullups for minutes 0-7. In minutes 7-14 run 200m, then max rep pull ups. In minutes 14-21 run 100m then max rep pull ups until time expires.
For the first 7 minutes, alternate between running 400m and a max set of unbroken strict PU
Then, for the next 7 minutes (min 14-21), continue but running 200m instead of 400.
And for the final 7 minutes (min 14-21), running 100m alternating with PU.
6 strict,8 kipping
7,3 / 4,3 / 3,5 / 3,3
13 ring rows / 8 rr / 10 rr / 3 rr
34 rr, 22 kipping, 23 strict
79 reps
Total: 61 rx
7min: 14/10
14min: 8/8/6
21min: 5/5/5
Rx 132 reps
20/16/13/10/9/8//8/7/7/7/7/6/6/6/2 reps
Damn
As always, awesome, Derek.
M/44/6’3”/215
78 pull-ups
2300m
lots of sets
89
125/15 rounds Used bar and rings strict and kipping compared to 167 all kipping last time not sure on rounds
98 pull ups
R1 26 pull ups
R2 35 pull ups
R3 37 pull-ups
Strict or Kipping ?
61 strict pull-ups
400M - 10,10
200M - 5,5,5,5
100M - 3,3,3,3,3,3,3
M/49'5'7"/170#
74 strict pullups
800m/25
800m/26
500m/23
I'm seriously old school, and love that people still post their times here. ❤️
How old school? There seems to be quite a few from the 06-08 era that are still on here regularly
80 pull-ups all strict
last 7min was sets of 5
Last time 66, mix of strict & kipped, shortest sets were 4. So today was WAY better. Another testament to C2 rower. Get one!
Strict:11-8-6-5-6-4-4
strict + kipping: 3+7, 3+7
kipping: 12
total 76
compare to 210102
strict- 11, 7, 6, 3, 5, 4, 4, 5, 2 = 47
kipping- 10, 10, 10 = 30
total = 77
Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep strict pull-ups
. From 0:00-7:00 run 400, from 7:00-14:00 run 200,
rd 1 400 meters and 13 neg pull-ups
rd 2 600 meters and 16 neg pull- ups
rd 3 400 meters and 22 pull-ups
M/43/172 cm/71 kg
Every 2 min. for 12 min.
3 Strict Pull-ups
AMRAP 21
30/15/8 Burpees
MaxRep Ring Rows
13,10,8,5 - hands under the rings
10,7,5 - in the middle
7,7,7,8,2 - legs under the bar
89
10-10
8-6-6
6-5-5-4-3
Tot: 63
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Long and medium. Using cardio/endurance to challenge our pulling strength/stamina. A twist on Nicole with a little bit more emphasis on intensity.
ASSUMED
You have the capacity for strict pull-ups to add to the cardio effect of the workout
MAIN DECISION
Emphasize the run or the pull-ups?
TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 200 meters
20 kips
CONSISTENCY SCALE
As is, coast on the run to get the most out of strict pull-ups. Scale to rung rows if needed.
INTENSITY SCALE
Sprint the run, live with whatever happens on the pull-ups.
MY STUFF
Didn't leave myself enough time today - ended up doing AMRAP in 15 minutes of 4 down-and-backs in the gym and 8 strict pull-ups
GENERAL FEAR LEVEL: 6