Intermediate
Diamond Pull
High-volume pull and push work, with no rest between exercises.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Five dense rounds combining varied-grip pull-ups and diamond push-ups, linked back to back with no rest. A punishing WOD for the upper body.
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The circuit (5 rounds)
2 min between rounds, no rest between exercises.
Round 1 / 5
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Pull-ups
15reps
2
Negative chin-ups
15reps
3
Diamond push-ups
20reps
4
Narrow-grip chin-ups
15reps
5
Wide-grip pull-ups
15reps
6
Wide-grip chin-ups
15reps
⏱ Rest timers
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Recommended gear for this WOD
To train these exercises more comfortably and safely:
No bar yet? Our pull-up bar guide compares doorway, wall-mounted, free-standing and outdoor models.
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