Tag Archives: pull-up

The Weekend WOD: Episode 1

Check out the video below for an awesome workout. I’ll try to do one of these a week if able.

Song:  “What You Know About Little Secrets” (T.I. vs. Passion Pit) – The White Panda

-Check it.


MOVE – Sprint and Pull

Continuing on with last weeks post on AMRAP workouts (“as many rounds as possible”), here’s another one to try out.


Complete AMRAP in 12 minutes of:

  • 200 m run
  • Max rep pull-ups (in one set)

Start off with a 200 m jaunt, and then do as many pull-ups as you can in one set (i.e. without having to let go of the bar).  Rinse and repeat.

Muscle Pull Up Walk Sign

Why not take your workout to Times Square? i.e. Workout anywhere/anytime


Post rounds completed and thoughts to comments.

Stay healthy everybody.


One of my favorite ways to exercise is AMRAP (“As Many Rounds As Possible”).  The basic idea is to set a timer for 12-20 minutes, and then hit a workout with as much intensity as you can.  The more “rounds” of different exercises you can complete, the better.

Sample AMRAP Workout

As Many Rounds As Possible (AMRAP) in X minutes, where X equals 12, 16, or 20, of:

  • 4 pull-ups
  • 8 push-ups
  • 12 squats

Why It Works?

By performing the work in ’rounds’, we are able to more effectively train our muscles for strength and explosiveness. Much like the Tabata Interval, the idea is to go hard for short bursts, and then rest in between sets.  This produces both anaerobic AND aerobic capacity.

Unlike the Tabata Interval, however, here your “rest” sets will come while you are performing other MOVEMENTS.  While switching from pull-ups to push-ups might not actually seem like “rest”, you will be surprised how much fresher you feel coming back to the bar after a set of push-ups and squats than if you had just done a bunch of pull-ups back-to-back.  Different MOVEMENTS have different demands from different muscles. AMRAP workouts utilize this to maximum effect.

By the end, you should find that it’s hard to bang out a round as quickly, and you might even have to rest in-between reps of the same MOVEMENT, let alone in between ROUNDS!  That’s okay.  Just work as hard and as fast as you can safely, while maintaining good form. The stop-watch is a great training tool, but it often prompts people to forgo form in order to see a couple of seconds shaved off their time.  DON’T BE THAT GUY.

Finally, perhaps the best part about AMRAP workouts is that you can finish in under 20 minutes (#freefitrule) AND there is plenty of variety to be found in movement combinations to keep things fresh.


What are some movement combinations you could throw in to an AMRAP workout?  Post rounds completed to comments.  🙂

Stay healthy everybody.

MOVE – T-Rex Arms

Today’s  MOVE workout is guaranteed to do one thing: make your arms feel like tiny t-rex arms!

Another type of workout that I like to do with challenging movements (max reps around 50) is called a Running Clock Routine.

Basically, you start a stopwatch. During the first minute, you’re responsible for only 1 rep. During the 2nd 60 sec. period, 2 reps, and so on and so forth. By the time you get to 10 minutes, you’ll have done:
10+9+8+7+6+5+4+3+2+1 = 55 reps!

And from there, it just gets even more demanding. You can take as many breaks as you need as long as you get ALL the reps done in time. As soon as you reach a minute where you can’t finish, the workout is over.  This is good for keeping workouts to our 20 min. or less rule, and will seriously work your muscular strength and endurance.  For this workout, my favorite 2 movements are pull-ups and handstand push-ups.  Any scaled version of these movements is fine too.

MOVE – T-Rex Arms

  • With a continuously running clock, do 1 pull-up (or handstand push-up) the first minute, 2 pull-ups the second minute…until you can no longer complete the reps in the required time frame.

What are some of your favorite challenging movements?  What do you want to try a Running-Clock Routine on?

Cheers, and stay healthy everybody.

This Week’s MOVE Workout – Rounds for Time


I've got the need, for speed!

This is a fun one I got from CrossFit, and really easy to do if you just have someplace to do pull-ups. If you don’t, you could always do handstand progressions or just plain old push-ups.

The Workout

3 Rounds For Time of:
400m run
15 pull-ups
50 squats (air)
15 pull-ups

Start with what you can handle and scale back if you need to. Maybe you only do 2 rounds to start, and maybe instead of pull-ups you’re doing push-ups from your knees. It doesn’t matter. Just try to MOVE and do something that is challenging for YOU.

Post time and/or substitutions to comments.

Good luck everyone!