Tag Archives: Dips

Pullups, Dips and Pushups then Situps and Russian Twists

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EMOM for 10 minutes

  • 2 x Explosive Pullups (as high as possible)

Then EMOM for 10 minutes alternate

  • Even Minute – 4-5 x Weighted Dips @ 20kg
  • Odd Minute – 3-5 x Weighted Pullup @ 10kg

Then 5 rounds of

  • 8 x Barbell Reverse Rows

Finisher

Results: All done as shown.

Pullups, Pushups, Dips and Reverse Rows

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Continuing on my quest for a strict bar muscle up which, right now, seems to be going nowhere…

Every 2 minutes for 10 minutes

  • 8-10 x TRX Russian Pushups
  • 3 x Strict Pullup
  • 3 x Wide Grip Pullup
  • 3 x Chin Ups/Pronated Grip Pullups

Then 3 rounds

  • 8 x Barbell Reverse Rows
  • 8 x Weighted Dips @ 10kg

Then 2 rounds of

  • Max Reps Cable Pulldowns @ 65lbs
  • Rest 1 minute

Results: Cable Pulldowns 15 and 12.

Pullups, Dips, Barbell Rows and Kettlebell Presses then a Bike HIIT Workout

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EMOM for 15 minutes

  • 2 x Explosive Pullups (as high as possible)

Every 3 minutes for 9 minutes

  • 5 x Weighted Pullups @ 10kg
  • 8 x Weighted Dips @ 10kg

Then 5 rounds as fast as possible

  • 5 x Seated Single Kettlebell Press @ 16kg per Side
  • 5 x Barbell Bent Rows @ 135lbs/60kg

Finisher Bike HIIT

  • 8 x 20 seconds work / 40 seconds rest
  • 8 x 30 seconds work / 60 seconds rest

Results: Good chest to bar pullups. Otherwise done as prescribed.

Bench Press then Dips, Goblet Squat and Russian Twist

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For quality

  • Practice Russian Pushups

Then 10 rounds of

  • 5 x Bench Press @ 70% of 1RM
  • Rest 60-90 seconds

Then AMRAP in 12 minutes

  • 18 x Goblet Squat @ 24kg
  • 12 x Russian Twist @ 14kg
  • 6 x Dips

Results: Russian Pushups were good (see below). May need to work on increasing volume next time. Bench Press 145lbs. Metcon 5 rounds plus 24 reps.

Jumping MUs then Dips, Deadlifts, Barbell Rows and Burpees

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Take 15 minutes and try this out

  • Knee Ups to Inverted Hang with Planche Descent

Then 5 rounds of

  • 3-5 x Jumping Muscle Ups

Then 6 rounds for time

  • 10 x Dips
  • 8 x Deadlift plus Bent Row @ 120lbs
  • 6 x Burpees

Then accumulate 50 reps for

  • Russian Twist @ 14kg

Results: First part was ugly. Completed about 6 reps. jumping Muscle Ups worked fine. Metcon 13:53.