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by Chris Banks

“Push Pull”

Coach Creation WOD

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  • For Time
  • 10-9-8-7-6-5-4-3-2-1 reps of:
  • Strict Chest-to-Bar Pull-Ups
  • 1-2-3-4-5-6-7-8-9-10 reps of:
  • Strict Handstand Push-Ups

Work down from 10 to 1 rep of strict chest-to-bar pull-ups and 1 up to 10 reps of strict handstand push-ups. Don’t move on to the next movement until all reps in the set are complete.


Reduce chest-to-bar pull-ups to chin over bar. If unable to complete pull-ups move to very difficult ring rows as horizontal as possible! If you do not have handstand push-ups yet, do dual dumbbell press at a weight that you cannot do more than 12-15 reps unbroken with fresh. If you have some strict handstand push-ups complete 1 to 5 and then move to push press from there.

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Intended Stimulus: Your goal is to accumulate volume of two difficult strict gymnastic movements. Building this amazing strict strength will allow you to have more volume for kipping!

Strategy: Move slower than you think! Take enough rest between movements to hit them with the same quality as the previous. Break up the bigger sets with the intention of always staying minus two reps of failure.
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