Tag Archives: Dips

Pullups and Dips then DUs, T2B and Devil Press

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EMOM for 20 minutes

Rounds 1-5 (minutes 1-10)

  • Odd Rounds 3-5 x Weighted Pullup @ 10kg
  • Even Rounds 6-8 x Weighted Dip @ 10kg

Rounds 6-7 (minutes 11-14)

  • Odd Rounds 3-5 x Strict Pullup
  • Even Rounds 6-8 x Dip

Rounds 8-10 (minutes 15-20)

  • Odd Rounds 3-5 x Strict Pullup with Supinated Grip
  • Even Rounds 6-8 x Dip

Then 6 rounds for time

  • 30 x Double Unders
  • 15 x Toes to Bar
  • 5 x Devil Press @ 14kg

Results: Metcon 17:21.

Front Squat then DUs, Goblet Squats and Dips

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3 rounds working up to a heavy

  • 8 x Front Squat

Then 5 rounds for time

  • 40 x Double Unders
  • 20 x Alternating Goblet Lunges @ 24kg (10 per leg)
  • 10 x Dips

Results: Front Squats 135-155-165lbs. Metcon 12:58. Dips were a struggle which normally is not an issue. Maybe the goblet hold has something to do with it.

Pullups and HSPU then Dips, Kneel Stand. Row, Burpees and DUs

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EMOM for 12 minutes

  • Even Minute: 3 x Strict Chest to Bar Pullups
  • Odd Minute: 3 x Deficit Handstand Pushups

Then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alternating Kneel Stand with 20kg Sandbag (total 10 reps per leg)
  • Max reps Double Unders

Rest 1 minute then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alt Kneel Stand with 20kg Sandbag
  • Max Cal Row

Rest 1 minute then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alt Kneel Stand with 20kg Sandbag
  • Max Burpees

Results: Metcon 163 reps – 47 calories – 32 reps. Double Unders still not great.

Pull then Push then Situps

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Just messing around and building a little bit of upper body strength.

3 rounds

  • 5 x Upright Rows @ 75lbs
  • 5 x TRX Reverse Rows with 10kg weight vest
  • 5 x Weighted Strict Pullups with 10kg weight vest
  • Rest 2 minutes

Then 3 rounds

  • 5-8 x Dips @ Bodyweight
  • 5 x Weighted Pushups with 10kg vest
  • 5 x Strict Press @ 95lbs
  • Rest 2 minutes

Then

30 x Barbell Situps

Results: Completed as shown. Had to do singles for the weighted pullups.

Pushups, Tricep Extensions, Curls and Cleans then Pullups, Devil Press, DUs and Ring Dips

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2 rounds of

  • 8 x TRX Tricep Extensions
  • 10 x Asymetric Pushups (one hand on plate/bozu/etc.) per Side

Every 2 minutes for 12 minutes

  • 5-6 x Dumbbell Curls

Then every 3 minutes for 9 minutes

  • 10 x Dumbbell Hang Power Clean @ final weight from above

Then AMRAP in 12 minutes of

  • 5 x Ring Dips
  • 10 x Devil Press @ 14kg per hand
  • 15 x Pullups
  • 30 x Double Unders

Results: Strict Curls 10-12-14-14-14kg. Part 2 14kg. Metcon 3 rounds plus 14 reps. Nice one.