Skill:
Chest to Bar Pull-Ups
Every :30 x 12 Sets
5 Chest to Bar Pull-Ups
Goal: Clean, focused unbroken sets developing technique and rhythm. The focus is mechanics and consistency with light volume accumulation and short technical sets. Each set should feel controlled and repeatable, not maximal.
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Level 3 (Strength Variation): 5/4 Strict Pull-Ups
Level 2: 5 Pull-Ups (Kipping or Butterfly)
Level 1: 3-4 Banded Strict Pull-Ups or 5 Ring Rows
Masters 55+: 4/3 Strict Pull-Ups
Competitor: 7 Chest to Bar Pull-Ups
Travel/Hotel: 5 Strict Pull-Ups or 7 Ring Rows
WOD:
“Fuse”
13:00 AMRAP
10 Hang Power Cleans
20 Abmat Sit-Ups
10-20-30-40-50…. Double Unders
Barbell: 135/95lb, 61/43kg
Score = Rounds + Reps
Level 2
13:00 AMRAP
10 Hang Power Cleans
20 Abmat Sit-Ups
10-20-30-40-50… Double Unders
Barbell: 95/65lb (43/30kg)
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Level 1
13:00 AMRAP
10 Hang Power Cleans
20 Abmat Sit-Ups
10-20-30-40-50… Single Unders
Barbell: 65/45lb (30/20kg)
—
Masters 55+
13:00 AMRAP
10 Hang Power Cleans
20 Abmat Sit-Ups
10-20-30-40-50… Double Unders
Barbell: 95/65lb (43/30kg)
—
Competitor
13:00 AMRAP
10 Hang Power Cleans
20 GHD Sit-Ups
10-20-30-40-50… Double Unders
Barbell: 155/105lb (70/48kg)
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Travel / Hotel:
13:00 AMRAP
10 Dual Dumbbell Hang Power Cleans
20 Abmat Sit-Ups
10-20-30-40-50… Double Unders
Dumbbells: 2 x 50/35lb (22.5/12kg