Workout: Pull-Up Matrix (Advanced)

Warmup: 

• 10 minute moderate row (substitute skipping/jump rope or running)
• 20 Push-ups
• 20 Air Squats

 Workout:

• 20 sec full hang, 1 pull-up - (shoulder width, overhand grip) - rest for 40 sec
• 10 sec full hang, then 3 Pull-ups (wide, overhand grip) - rest for 30 sec
• 30 sec hang - knees raised (shoulder width, overhand grip) - rest for 30 sec
• 5 Pull-Ups, then 30 sec full hang (narrow underhand grip) - rest for 10 sec
• 30 sec (bend at elbows) hang (underhand grip), 5 Pull-Ups - rest for 30 sec.
• 5 pull-ups diagonal to the left, 5 pull-ups diagonal to the right - aka Mountain Climbers (wide overhand grip)
• Bent Arm Knee to Elbow (twist) - 10 left twist, 10 right twist.
• 5 Pull-ups (underhand grip) - rest for 50 sec
• 15 sec (bend at elbows) - knee raise hang, 15 sec full hang, 15 sec knee hang, rest for 15 sec.
• 3 Pull-ups (wide, overhand grip) - rest for 50 sec.

Finisher:

100 Air Squats

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View other Fitness Explorer workouts here:

Workout: 300 (Battle of Thermopylae)

aka "Battle of Stamford"

Warmup:

5 minute Indoor Row

10 Push-Ups

10 Air Squats

10 Sit-Ups

10 Pull-Ups

Workout:*

50 Double Unders**

50 Jump Pull-Ups

50 Walking Lunges (with 25kg plate arms fully extended overhead)

50 Tricep Dips

50 Floor Wipers (with 25kg plate overhead)

50 Burpees (with 2 Push-Ups between each rep)

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i.e. 300 Reps in total.

Finisher:

"Cliff Hangers" - 12 Pull-Ups - (alternating grips and moving from left to right after each rep - without feet touching the ground).

30, 20 and 10 second rounds of Treadmill Drivers ***

* Complete these 300 reps as quickly as possible, completing each set of 50 reps before moving onto the next exercise.

** To perform a double under, jump up higher than usual swinging the rope twice per jump.  With minimal bending of the knees and staying as upright as possible.  To substitute do 200 single jumps.

*** Treadmill is stationary, sprint as fast as you can holding the handles in front of you (as if you are pushing the treadmill forward).  Tougher than it sounds!

"We are taught never to retreat, never to surrender" - King Leonidas

300 Times:

Edwards: 18:30

Barker: 20:50

Keshani: 25:48

Mitch: 26:06

Workout: 300 (The Big Apple)

Warmup:

10 minutes C2 Indoor Row (aim for 2000m)

10 Push-Ups

10 Air Squats

10 Pull-Ups

Workout:*

12 rounds of:

5 x 60kg (132lbs) Deadlifts

5 x Strict Pull-Ups

5 x Clap Push-Ups

5 x Sit-Ups

5 x 16kg (each arm) Dumbbell Push-Up --> Squat Clean --> Push-Press

300 Reps in total.

*Aim to complete in less than 30 minutes

Finisher:

10, 20 and 30 sec 100% effort Sprints or (Treadmill Drivers)

Max rep Knees to Elbows

Pull-Up Cliff Hangers

To failure: (repeat 3 rounds) 

• Max rep Burpees
• Max rep Tricep Dip
• Max rep Pull-Ups 

"Immortals... we put their name to the test." - Dilios

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and sufficient nutrition to fuel the activity and aid recovery.  Work hard but never sacrifice correct form.

Please visit the FAQ for details on individual exercises or consult the advice of a registered exercise professional.

If you are new to this type of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

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Darryl Edwards

Workout: "Angie" - Crossfit

Photo taken at Crossfit Boston

Workout: Angie

100 Pull-ups (dead hang)
100 Push-ups
100 Sit-ups
100 Air Squats

Complete all reps of one exercise before progressing to the next.

My time: 28 minutes (2 of us sharing the pull-up bar).  My warm-up consisted of a 10 minute row.

This is another one of my favourite Crossfit WODs.  A full body, strength endurance workout.  Lots of trepidation and mettle required to finish it in a decent time.  The dead hang pull-ups were so taxing that even the push-ups were a struggle.  A great workout.