For TimeElite~45 min

Strict Chest-to-Bar Pull-Up, GHD Sit-Up & 10 more

Partner

For time:

5strict chest-to-bar pull-ups (Round 1)

10dumbbell push presses (70/50 lb)

15GHD sit-ups

5strict chest-to-bar pull-ups (Round 2)

10dumbbell burpee deadlifts (70/50 lb) (Dumbbell burpees)

15GHD sit-ups

5strict chest-to-bar pull-ups (Round 3)

10dumbbell power cleans (70/50 lb)

15GHD sit-ups

5strict chest-to-bar pull-ups (Round 4)

10dumbbell bench presses (70/50 lb)

15GHD sit-ups

5strict chest-to-bar pull-ups (Round 5)

10dumbbell lunges (70/50 lb)

15GHD sit-ups

5strict chest-to-bar pull-ups (Round 6)

10dumbbell front squats (70/50 lb)

15GHD sit-ups

5strict chest-to-bar pull-ups (Round 7)

10dumbbell bent-over rows (70/50 lb)

15GHD sit-ups

5strict chest-to-bar pull-ups (Round 8)

10dumbbell snatches (70/50 lb) (Alternating)

15GHD sit-ups

5strict chest-to-bar pull-ups (Round 9)

10dumbbell deadlifts (70/50 lb)

15GHD sit-ups

5strict chest-to-bar pull-ups (Round 10)

10dumbbell thrusters (70/50 lb)

15GHD sit-ups

Equipment

Pull-Up BarGHDDumbbellBench

Stimulus: High-volume chipper disguised as 10 rounds. The fixed bookends of strict chest-to-bar pull-ups and GHD sit-ups accumulate to 50 and 150 reps respectively. The rotating dumbbell movement at 70/50 lb tests upper body strength across 10 different movement patterns. Strict pull-ups are the limiting factor early — grip and lat fatigue compounds each round. GHD volume (150 total) creates significant hip flexor and core stress. This is a test of general physical preparedness across pulling, pressing, squatting, hinging, and locomotion.
Score Type: Time
Rep Scheme: Complex