CFS Benchmark WOD: “GI Joe” & Strict Pull-Up Programming!

Coach Brownie – Gettin’ Jiggy Wit It

Strict Pull-Up Program
Do you struggle with pull-ups or just want to increase your work capacity with this gymnastics movement? We have some extra work for you that can help you achieve those pull-up goals! Read on for more details and guidelines!

When Should I Do This Extra Work?
You can vary when you get it done depending on the class WOD. If it’s a day when we have high volume gymnastics then perform your extra work before class as a warm up. If there’s a day where there isn’t too much pulling then try doing it after class so you can practice pull ups in an already fatigued state.

If you decide to perform these sessions before class make sure you’re warm before you start. 3-5:00 of moving (ski, run, bike, or row)
Stretch for 3-5:00 (banded shoulder stretches on the pull up structure, pass throughs with a PVC, roll out forearms with a lax ball, ect.)

Shouldn’t I just do more pull-ups if I want to get better at pull-ups?
It can be tempting to just work on Pull ups to get better at them. The following accessory work will build your strength for pull ups while also keeping your shoulders healthy and aid in injury prevention. Make sure you incorporate all 5 sessions throughout the month don’t just pick the ones that have you doing pull ups.

Each week pick 3 different wods from the following A, B, C, D, E to be done on different days. 3 Days is plenty on top of what we do in general class. Do not perform all 5 every week.


3 Rounds
:30 Hollow Hold (arms straight overhead, toes pointed and close to the ground as possible, lower back is in contact with the ground)
:30 Rest
:30 of Pull Up Negatives (start at the top with your chin over the pull up bar in your hollow position and lower as slowly as possible until you’re in the bottom position of the pull up. Keep your toes together and pointed sightly in front of the body the whole time)
:30 Rest
:30 Challenging Pronated Ring Rows
:30 Rest

L2- Hollow Hold with knees tucked into chest/Use a box for negatives, keep your feet on the box the whole time and slowly lower by bending your knees

5 Rounds
Max Unbroken Strict Pull Ups
Rest 1:30
Record your number for all 5 sets

L2- Use the lightest band possible, where you can still get your chin over the bar

3 Rounds
1:00 Work/:30 Rest and transition to the next movement for quality not for a score
Minute 1
5 reps of each until the minute is done I, Y, T, use 2.5 or 5LB plates
Minute 2
DB Bent Over Row Right Side, use a box or bench to stabilize with the opposite hand
Minute 3
DB Bent Over Row Left Side

3 Rounds
10 PVC and Band Lat Pull Down
10 Hanging Shoulder Activators
10 Hollow Rocks


6:00 EMOM
3-5 Strict Pull Ups, every minute
Record your numbers for each minute. If 3 becomes too much scale back to 1 or 2

L2- Use lightest band possible while still getting your chin over the bar

Alternating Tabata
4 Rounds
:20 Pull Up Hold at the top (chin over the bar and body in a hollow position)
:10 Rest
:20 Bandy Pull Aparts For quality not reps
:10 Rest

L2- Place feet on box to assist in holding your chin over the pull up bar

Then 1:00 Rest

Alernating Tabata 2
4 Rounds
:20 Deadhang Hold at the Bottom of your pull up (arms locked out and body in a hollow position)
:10 Rest
:20 Bent Over Bandy Rows, use a red band, for quality not reps
:10 Rest

Partner Up!
Run 1 Loop with Sandbag – switch as needed
P1- 10 Burpee Sandbag Ground to Overhead
P2- Pull Up Hang
P1- 15 Sandbag Hug Squats
P2- Jump Rope
P1- 20 Alt. Sandbag Lunges
P2- Jump Rope


WOD 1 (20 minute cap)
400m Sandbag Run (4/3)
20 Overhead Squats (95/65)
20 Toes to Bar
200m sandbag run
100 Double Unders
200m sandbag run
20 Toes to Bar
20 OHS
400m Sandbag Run

Level 2 (75,55)
Level 1 (65,35)

Scores/Comments from GI Joe on 6/21/2016

WOD 2 or Extra Work
400m Run
50 Double Unders
300m Run
25 Push-presses (95,65)
200m Run

Level 2 (75,55)
Level 1 (65,35)

Extra Work
Close Grip Bench Press 5×5
& For Time:
1 Mile Sled Drag (135/95)*

*Complete 4X400m, use the harness located in the back racking of southie green


  • Jen Merinder

    06/20/2018 @ 12:56 pm

    GI Joe: 11:51 Rx
    WOD 2: 5:22 Rx

  • Dan Palermo

    06/20/2018 @ 1:01 am

    GI Joe: 12:18 RX
    WOD 2: 5:01 RX

  • Trevor

    06/20/2018 @ 12:14 am

    13:32/7:15 Rx

  • Brian Campbell

    06/19/2018 @ 9:22 pm

    “GI Joe”: 11:39 Rx
    Wod 2: 5:03 Rx

  • Ben

    06/19/2018 @ 3:26 pm

    GI Joe: 11:40 Rx (down from 11:47 last year)
    Extra Work: 225 / 19:35

  • Crowley

    06/19/2018 @ 2:37 pm

    gi joe: 12:24 rx
    wod 2: 7:40 rx

Comments are closed.