strict pull up

26 May 2019 - Memorial Day Murph is Monday!

Have you signed up for your heat?


Engine Work

A) Conditioning
With a partner complete 30 minutes of rowing for max metres
* Partners must switch every 90 seconds, this will be 10 sets per person

Specialist Sundays


A) Muscle snatch: 5 x 3
B) Tall snatch: 5 x 3
C) Back squat: 4 x 3 @ 75%

Barbelle’s Lifting Class

A) Sumo Deadlifts: 4 x 5 @ 8-9 RPE

B) Accessory
B1) RNT Split Squats 3 x 10
B2) Landmine Single Leg RDL 3 x 10

C) 12 Minute EMOM
Min 1: 3-5 Negative or Strict Pull Ups
Min 2: 3-5 Negative or Strict Ring Dips
Min 3: 20 second Handstand Hold (against wall)
Min 4: 30 seconds Hollow Hold (active rest)

27 April 2019 - WOD


Competition Class

A) Gymnastics Skill Work: Bar Muscle-ups

EMOM x 7:
1-5 Bar muscle-ups

B) Conditioning: Team Training

In 14 minutes:

In teams of 2, each individual completes:
21-15-9 Wall ball (9/6 kg)
9-15-21 Pull up

In remaining time...

Set a 1RM for the complex
1 Clean + 1 Hang clean
* One bar per pair
* Ideally, work in a Male / Female pair

Gymnastics Strength & Skills

A) Flexibility

12 minutes, for quality:
2-3 Skin the cats, with 3 second hold at the bottom
1 minute couch stretch per side

B) Strength

15-20 minutes, for quality:
3-5 Strict wall facing handstand push-up
5-10 Strict chest to bar pull-ups
5 High box jump (stick landing)

For quality:
20 Wall climbs, with 10 second hold on the handstand

C) Flexibility (Round 2!)

2 rounds of:
20 Roll to pike stretch
20 Roll to pancake stretch
20 PVC pass throughs


A) Strength / Conditioning

Every 3 minutes for 15 minutes:
5 Deadlifts @ 70%+ of 1RM
5-10 Strict pull-ups
* Rx+: Strict chest to bar pull-ups

– Rest 5 minutes –

In teams of 3, 10 minutes: Max calorie assault bike or row

* Switch as needed
* Each effort should be 100% effort sprint

B) Accessory

4 Supersets:
10-12 Barbell bicep curls
10-12 Dumbbell skull crushers

17 Jan 2019 - The "Will you be my Swolemate?" Throwdown is back for 2019!

After a brief hiatus, we are very excited to announce that the “Will you be my Swolemate?” Throwdown is back for 2019!

Tired of swiping left and right? Well, it's finally time to take your thumbs off your phone and wrap them around a barbell... that's the only way you'll ever find your true SWOLEMATE!

Taking place on Saturday 9 February, "Will you be my Swolemate?" is a mixed pairs throwdown. The day will consist of three partner WODs and one BIG. BAD. HEARTBREAKER of a final!

The Rules

  • Teams must be Girl/Boy (if we have an uneven number of interested athletes, your coaches will make sure you have a team)

  • We will have scalings for the WODs on the day, just as you would do for a class. You will be able to use different scalings from your partner (e.g. both athletes don't need to have pull-ups to be on a team together)

  • You CANNOT partner with your Significant Other

How to Sign Up

  • We will have a sheet on the whiteboard for you to sign up your team

  • If you don't have a partner yet, put your name on the sign up sheet and Coach Cupid will set you up on your first Swolemate Date

  • Once we confirm the participants, we'll be sending around an email asking for your team name (the most important part of the Throwdown!)


A) Strength / Conditioning
1 minute: Bench press @ 50-60% of 1RM
1 minute: Strict pull-ups
2 minute: Bench press
2 minute: Strict pull-ups
3 minute: Bench press
3 minute: Strict pull-ups

– Rest 3 minutes –

1 minute: Push press @ 50-60% of 1RM
1 minute: Burpee box jump over (24/20 in)
2 minute: Push press
2 minute: Burpee box jump over
3 minute: Push press
3 minute: Burpee box jump over

21 Nov 2018 - WOD


A) Gymnastics: Pull-ups
5 sets of: 1 Strict pull-ups + 2 Chest to bar + 3 Pull-up
* Each time you complete the complex, add 1 rep to each movement for your next set
* Rest 2-3 minutes between sets

B) Conditioning
Strict handstand push-up
Front squat (87.5/55 kg)
Burpee over the bar

*Time cap: 25 minutes

11 Nov 2018 – WOD


Engine Work

In teams of 3, complete 4 rounds each of:
300m Row
– Rest –
20 Dumbbell hang squat cleans
– Rest –
10 Strict Pull-ups
– Rest –

* Teams will perform this in a pipeline fashion.
* Teammate A will start rowing, and once they are finished, they will move to a rest station while Partner B begins rowing.
* Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing.
* Teams will follow this sequence until all teammates have completed 4 full rounds.

Specialist Sundays

A) Hang power snatch: Build to a heavy double

B) Snatch: 5 x 2 (with 3 second pause in receiving position) @ the weight from A

Women’s Only

A) Sumo Deadlift:
5 x 3 @ 82.5-85%

B) Strict Ring Dips (or Negatives): 4 x 5

C) 15 minute AMRAP, for quality:
10 x Barbell Hip Thrusts
10 x Barbell Bentover Row
10x Dumbbell Rear Deltoid Fly

28 Sept 2018 – Disco Friday!

Lucas and Adam showing off their kickin’ in sync dance moves, ready for Disco Friday!


Working with a partner, complete 6 rounds for time of:

400m Run
30 Push ups
20 Wall ball (9/6 kg)
10 Strict pull-ups

* Partners will complete the run together, then alternate complete movements, e.g. P1 and P2 run together, then P1 does push ups, P2 does wall balls, P1 does strict pull ups to finish round 1. Round 2, P1 and P2 run together, then P2 does push ups, P1 does wall balls, etc.

08 July 2018 – WOD


Engine Work (9 – 10 am)

4 x 4 minutes on : 2 minutes off

400m Run
50 Double unders
Max reps of dumbbell hang power clean & jerk (Pick load)

Specialist Sunday (10 – 11 am)

A) Weightlifting: Snatch

A1) Overhead squat: 5 x 3
A2) Snatch: 5 x 3
A3) Hang snatch pull + Snatch pull: 5 x 2 + 2

Women's Only (11 am – Noon)

A) Deadlift: 15 minutes to establish technical 3
* We are looking for perfect form for every rep
* As soon as form starts to go, stop

B) Every minute, on the minute, for 20 minutes:
Minute 1: 3-5 Strict pull/chin-ups
Minute 2: 3 Deadlifts @ 85-90% of A
Minute 3: 40 second side plank (left)
Minute 4: 40 second side plank (right)
Minute 5: 40 second hollow hold