Category Archives: Body Weight

Weighted Pullups and Dips plus Metcon

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Weighted Pullups

3-3-3-3-3 @ 15kg

Weighted Dips

3-3-3-3-3 @ 25kg

Perform AMRAP in 12 minutes of:

  • 10 x Sandbag Thrusters @ 15kg
  • 5 x Toes to Bar
  • 10 x Burpees
  • 5 x Handstand Pushups

Result:  Weighted dips and pullups went really well.  Metcon:  5 rounds.  I threw in an additional 10 T2B at the end since 5 per round did not seem to be doing it. Alternative distribution of reps would be 12-9-6-3 instead of the 10-5-10-5.

Bench Press, Reverse Rows and Deadlift

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Practice Double Unders

Take 15 minutes and try and perform 10 sets of 10 unbroken DUs.  Any sets under 10 don’t count.

Perform as many rounds as possible in 8 minutes of:

  • 8 x Reverse Rows
  • 6 x One Leg Deadlift per Leg with 24kg Kettle Bell
  • 3 x Body Weight Bench Press

Result:  Completed all DUs in 15 minutes.  It was good to have a goal when practicing and also not trying for max reps every time.  For part two: 6 Rounds.