1RM Weighted Pull up, Accessory Work & Another CHIPPER!


Strength: 1RM weighted pull up (pronated grip)

Accessory Work:

  • 3×10 Glute/Hip Bridge
  • 3×8 Pendlay Row



  • 30 sit ups
  • 30 box jumps 24/20inch
  • 30 push press 20/15kg
  • 30 squats
  • 30 push ups
  • 30 pull ups
  • 30 wall balls 20/14lb
  • 30 burpees
  • 30 hang cleans 20/15kg
  • 30 walking lunges
  • Post loads, times and training notes to comment section below

 Please Note: Our Friday 6pm session has been dropped due to low attendance over the course of this year. We are continuing to run our Friday 5pm session which is very popular and Open Gym will run from 6am – 2pm & 4pm – 6pm on a Friday. If you have any queries regarding this change please chat with Ben or Rebecca next time you’re in the gym.

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  • Fee says:

    A: Finally busted out a few bodyweight pull ups. Happy with this improvement.
    B: 35kg – cannot go higher for the rows due to form failing, but can go higher on the glute bridges, but was too lazy to swap weights.
    C: actually not that bad – good fun workout, got to 7 of the lunges. Push ups and pull ups were a massive limiter

  • Amanda C says:

    A. Ring rows
    B. 30kg for both
    C. Got to 4 burpees. Ring rows were the limiter. they got really hard towards the end.

  • Ivan L says:

    A. 28kg was OK, came up a bit short at 32kg. Think I’ve dropped just a bit here (also demonstrated by how sore I ended up from the pullups on Tuesday – still a bit sore).
    B. 50kg bridges/40kg Pendlay – took it a bit easy on these ’cause of a sore/tight back from last couple of days.
    C. 16:51. Pretty damn happy with that. I was glad the box jumps were early because they mess with my head when I’m already tired.
    C+ – birthday burpess. Thanks so much for drawing it to everyone’s attention KJ. Hope I can return the favour. Glad I didn’t have to do one for every year. I’d still be there.

  • Alexis Cooper says:

    A. Hooray for chin ups! Did four or five sans band which was exciting. Attempted a pull up but didnt come close… another challenge to add to the list. Stuck on the orange band in sets of three.
    B. 25kg
    C. Got to 17 of the cleans. Burpees took forever and wall balls were a jerk
    D. Ben and Karl were lovely and helped me out with some handstand work afterwards, my next mission.

  • Sarah Cav says:

    A. 3 bOdyweight pull ups. Quietly stoked at the first pullups since coming back after baby.
    B. 35, 30kg
    C.18 min. This was a good one this chipper

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