Bench Press and Pullups then a Chipper

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Every 2 minutes for 10 minutes

  • Minutes 0, 4, 8, 12, 16 – 5 x Bench Press @ 165lbs
  • Minutes 2, 6, 10, 14, 18 – Pullup Variations.. for example:  Minute 2 – 5 x Weighted Pullup, Minute 6 – Max Effort Chinup, Minute 10 – Max Effort Pullup, Minute 14 – 5 x Weighted Pullup, Minute 18 – Max Effort Pullup

Then for time do:

  • 30 Calorie Row
  • 30 x Ring Dips
  • 20 x Snatches @ 75lbs
  • 20 x Burpees
  • 10 x Front Squats @ 95lbs
  • 10 x Pull-ups & 10 x Hand-Release Push-ups

Results: For the metcon finished in 16:03.  I don’t think my new rower measures calories like a Concept2.  It took me around 4 minutes to complete the 30 calories which when comparing to other workouts is too long.

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One Response to Bench Press and Pullups then a Chipper

  1. pmeyer says:
    09/01/2017 at 07:25

    PM, 9.1.17: Metcon: 14:02; 30 cal row in 1:40. I changed position on my front squats for the first time: instead of holding the bar, which hurts my wrists more than it works the quads, I cross my arms and place the bar on shoulders. Works pretty good. Did normal dips instead of ring dips, snatches @32.5kg, squats @42.5kg