Category Archives: Body Weight

Pullups, Pushups, Dips, T2B and HSPU

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A bit of Gymnastics strength today…

5 rounds of

  • 4 x Weighted Pullup @ 10kg
  • 8 x Deficit Weighted Pushups @ 10kg (from Yoga blocks)
  • Rest 90 seconds

Then 4 rounds of

  • 4 x Half Dips-Top down to 90°
  • 4 x Half Dips-Bottom up to 90°
  • 4 x Dips
  • 4 second Hold at Top
  • 4 x Strict Wide Grip Pullups

Then EMOM for 10 minutes

  • 3 x Deficit Handstand Pushups
  • 8 x Strict Toes to Bar

Results: Done as shown.

DUs then Pullups, Bench Press and Bike

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Buy in

  • 200 x Double Unders

Then every 3 minutes for 15 minutes

  • 8 x Strict Pullups
  • 8 x Bench Press
  • Max Distance Bike

Cash out/cool down

Continue Bike for a total of 5km (including the first part).

Results: Broke DUs into 4 sets of 50. All unbroken except one so still got it. Bike 2.37km @ 18 resistance (14 resistance for the cool down). Started Bench Press with 155lbs (body weight) but dropped to 135lbs (85% of BW) after round 2.

Run then Pullup and Dip Work

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Started with a 6k run.

Then 10 rounds of

  • 1 x Strict Chest to Bar Pullups (as high as possible)

Then 6 rounds of

  • 5 x Unbroken Strict Pullups

Then 1 round of

  • 10 x Dips

Then 3 rounds of

  • 4 x Half Dips-Top down to 90°
  • 4 x Half Dips-Bottom up to 90°
  • 4 x Full Dips
  • 4 second hold

Results: The final Dip complex worked better with 4 reps, last round took a lot of effort. See if I can work up to the full 5 x 7.

Weighted Pullups and Dumbbell Press then Ring Rows, Dips and V-Ups

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5 rounds of

  • 3 x Weighted Pullup @ 10kg
  • Rest 30 seconds
  • 6 x Seated Dumbbell Press @ 18kg per Hand
  • Rest 1 minute

Then 10 rounds for time

  • 10-9-8-7-6-5-4-3-2-1 x Ring Rows
  • 1-2-3-4-5-6-7-8-9-10 x Ring Dips
  • 5 x V-Ups

Results: Metcon 15:09. For the ring Rows started with feet on bench but after the first round was too hard/slow so put them on the floor for the rest of the rounds.

Row, Pullups, Bench Press, Dips and Pushups

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AMRAP in 5 minutes

  • 30 Calorie Row
  • 7 x Strict Pullups
  • Max Bench Press @ Body Weight

Rest 2 minute then

AMRAP in 5 minutes

  • 30 Calorie Row
  • 7 x Strict Pullups
  • Max Dips

Rest 2 minutes then

AMRAP in 5 minutes

  • 30 Calorie Row
  • 7 x Strict Pullups
  • Max Pushups

Results: 13-24-35. Broke up the sets as needed to get the max reps.