Tag Archive: pull-up

2 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups

Rest 5 minutes, then repeat.

This workout a variation of “Helen” and is all about intensity. You must run as fast as you can to create the intended stimulus.



21 Thrusters, 95/65 lbs

21 Pull-ups

15 Thrusters, 95/65 lbs

15 Pull-ups

9 Thrusters, 95/65 lbs

9 Pull-ups

Run, 1 mile

taken from CF main site


3 rounds for time of:

25 Wall Balls, 20/14 lbs

20 Kettlebell Swings, 53/35 lbs

15 Pull-ups

10 Back Squats, 225/155 lbs

Scale as needed.


PE 1/30

Short Intervals: 0:30 on, 0:30 rest; continue for 10 rounds or until form or pace deteriorates
WOD: 3 rounds for time
25 pull-ups
25 abmat sit-ups

Strength: 7-7-7-7 front squat
WOD: 8 minute AMRAP40 double-unders
10 toes-to-bar
10 front squats (135/95)


Test 1

Back Squat : 1 Rep Max

Record your best Back Squat 1 Rep Max lift.

Only include the heaviest 1 rep, do not include sets prior to it

Test 2


For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

Test 3

Row 250 meters


Run 400 meters 

This is an all out effort for time. Pick one, and go hard!

About these BTWB tests:

Each Sunday a Fitness Level workout is assigned to complete sometime that week. Each week will be from a different category. Most of them will be pretty short. After 8 weeks you’ll have completed one workout from each category. After 6 months you’ll have completed 3 from each category. They tried to include workouts that were accessible to a lot of athletes without modification.  Keep track of your results, and watch your improvement over time. Most importantly, have fun doing it!


Run, 800 m
30 Pull-ups
60 Air Squats
30 Clean & Jerks, 135/95 lbs
60 Air Squats
30 Pull-ups
Run, 800 m

taken from Crossfit Linchpin 1/7