January 11, 2017


6×3 Strict Weighted Pull-Up

Perform 6 sets of 3 weighted pull-ups and increase the weight across each set if possible. If you are not quite ready for weighted pull-ups but can do strict bodyweight pull-ups, get through as many sets of 2-3 as possible in the time allotted.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows. For those of you working on rings rows, feel free to sprinkle in some sets of banded pull-ups or jumping pull-ups with a slow negative as well.


3 rounds for reps with 90 seconds at each station

Toes to Bar
Wall Ball Shots 20/14lb 10/9″
Row for Calories

Workout Notes: Today’s workout will be scored like you would score the workout “Fight Gone Bad”.  Count your total number of repetitions completed across all 3 rounds and come up with one total score.  In this style of workout you are often given one minute to work per movement. Today we are bumping it up to 90 seconds so plan to pace yourself to account for the extra time.  If you need to scale toes to bar you can choose to do knee raises or just work on getting your toes as close to the bar as you can with each rep.  If for any reason you can’t hang from the bar at all you can replace the toes to bar with sit-ups with your wall ball at your chest or over your head.  There is no rest in today’s workout so plan to choose a pace that you feel you can sustain with each movement.

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