pullup hang

Team SuperFit Richmond 2019 - Workout 2

5 Rounds

In 90 seconds complete:

12 T2B (Hanging leg raises N)

Max Rep Clean/Jerk (155/105 RX) (135/85 Int) (115/75 N)

Rules:  Teams will have 90 seconds to complete the required number of T2B and then perform as many clean/jerk reps as possible.  Round one will begin with 12 T2B and increase by (x2 reps) each round. (Rd 2 = 14, Rd 3 = 16, Rd 4 = 18, Rd 5 = 20). In addition, while one partner is working on the max rep C/J, the other partner must be hanging from the pullup bar.  When an athlete drops from the bar, teammates must switch. A pullup hold isn’t required from T2B reps. Scoring will be total C/J reps.  There will be no transition between rounds.

T2B: The feet must break the plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet. For the hanging leg raise, the athletes knees must pass above the crease of the hips.  Kipping is permitted.

Clean and Jerk: The bar must be pulled from the floor each rep to the shoulder. The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement. Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

Team SuperFit Lorton 2018 - Workout 3

10 Minute Cap


3 Power Cleans (135/85 RX) (95/65 N)

6 Front Rack Lunges (135/85 RX) (95/65 N)

9 C2B Pullups (Pullups - N)


Rules: Teams will have 10 minutes to complete the workout.  Teams will split into pairs, coed teams may split into any pair.  Pairs will alternate rounds only after fully completed rounds. Pairs may split the work in any manner.  While a pair is working one person must be hanging from the pullup bar. Pairs must switch each time someone drops from the pullup bar.  There will be a one second penalty for each rep not completed within the time cap.

Power Clean:  The bar pulled from the floor each rep and finish with bar at the shoulderswith the hips and knees fully extended and the elbows in front of the bar.  A full squat is not required.

Front Rack Lunge: Front Rack Lunge:  With the bar racked at the shoulders, the athlete must touch one knee to the floor and stand up with the hips and knees fully extended.  They must repeat the same process for the second knee.

C2B Pullups:  The chest must make contact with the bar at or below the collar bones.  The arms must be fully extended at the bottom of the movement. Novice athletes will do regular pullups. The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.