Every minute on the minute, perform two 9 minute rounds of following rep scheme 5-4-3-2-1-2-3-4-5.
- First round: Weighted Pullups (complete all 9 sets with the above rep scheme before moving to dips)
- Second round: Weighted Dips
Rest 2 minutes between rounds.
Then do Cindy… AMRAP in 20 minutes of:
- 5 x Pullups
- 10 x Pushups
- 15 x Air Squats
Results: Both Pullups and Dips @ 15kg. Cindy; 14 rounds plus 5 Pullups, 10 Pushups and 5 Squats (Totals: 75 Pullups, 150 Pushups, 215 Squats). HR max = 164 / ave = 151…interesting that without kipping pullups heart rate can’t get very high (waiting for arms to recover).
I think this time I got it right with the EMOM, however the time to rest was quite long (or did I do something wrong..?) I took 10kg for both pullups and dips and had to alternate pullups and chinups..
Cindy: 13 rounds plus 5 pullups and 10 pushups