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Superior Pull Up WODs to Make you Look Good and Move Well

Time for a stronger upper body!

Pull Up WODs 9 – MARY

AMRAP in 20 minutes

  • 5 Handstand Push-Ups
  • 10 Pistols (alternating legs)
  • 15 Pull-Ups

On a 20-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written: 5 Handstand Push-Ups followed by 10 Pistols followed by 15 Pull-Ups.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Good Scores for “Mary”

– Beginner: 7-8 rounds

– Intermediate: 9-12 rounds

– Advanced: 13-16 rounds

– Elite: 17+ rounds

Tips and Strategy

“Mary” is a WOD where you should go mostly unbroken.

The workout is nicely divided into upper body pushing (Handstand Push-Ups), lower body (Pistols), and upper body pulling (Pull-Ups), making major muscle fatigue less of a factor. (In contrast, you’d need to do several small sets in a WOD like “JT” where the three exercises all require upper body pushing: Handstand Push-Ups, Ring Dips, and Push-Ups.)

Intended Stimulus

“Mary” should feel really physically challenging. You’ve got 3 difficult gymnastics movements to perform and even though there aren’t any monostructural cardiovascular movements in this WOD (Running, Rowing, Jump Rope, etc.) you should feel your lungs burning thanks to your speed.

Don’t use “Mary” as a time to work on your gymnastic skills–you’ll lose “Mary’s” benefit if you stare at the wall for minutes at a time, waiting for a Handstand Push-Up to happen.

Scaling Options

“Mary” is a WOD that requires above-average gymnastics skills: Handstand Push-Ups, Pistols, and Pull-Ups.

Scale the skill level of these movements so you can move smoothly throughout this WOD.

You’ll lose the intended stimulus of “Mary” if you treat the workout like a skill session.

Intermediate Option

20 Minute AMRAP

  • 2 Handstand Push-Ups
  • 6 Pistols (alternating legs)
  • 10 Pull-Ups

Beginner Option

20 Minute AMRAP

  • 5 Push-Ups
  • 10 Alternating Stationary Lunges
  • 15 Ring Rows

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If you enjoyed these Pull Up WODs, try these L Sit, Front Squat and Plank WODs.

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