Tag Archives: run

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.

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!