Tag Archives: Dips

Bench Press then Row, Goblet Squats and Dips

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Every 3 minutes for 9 minutes

  • 5 x Bench Press

Then EMOM for 10 minutes

  • 3 x Bench Press @ Max Weight from above

Then 3 sets of AMRAP in 4 minutes of

  • Row 500m
  • 8 x Goblet Squats @ 24kg
  • Max Reps Bar Dips, break as needed

Rest 2 minutes between sets.

Results: Part 1 – 175lbs (same as last time). Part 2 – 175lbs was good. Metcon 21-20-17 Dips.

Deadlifts, Handstand Holds, Dips and Burpees

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5 rounds

  • 5 x Single Leg Deadlift + Single Arm Bent Row @ 24kg Left Leg
  • 30 second Handstand Hold
  • 5 x Single Leg Deadlift Single Arm Bent Row @ 24kg Kettlebell Right Leg
  • 30 second Handstand Hold
  • Rest 30 seconds

AMRAP in 15 minutes

  • 10 x Deadlifts @ 155lbs
  • 10 x Bar Dips
  • 10 x Burpees

Results: Metcon 5 rounds plus 17 reps.

Back Squats and Dips then Row Sprints

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5 sets of

  • 3 x Back Squat (increase weight per round)
  • Rest 30 seconds
  • 3 x Weighted Bar Dips @ 8kg
  • Rest 2 minutes

Then every 3 minutes for 24 minutes (8 rounds)

  • 8 x Back Squats @ 50% of above max weight
  • 8 x Bar Dips

Then 4 rounds for time of

  • Row 250m
  • Rest 1 minute

Rest 4 minutes then repeat for one more set (total of 2000m rowing)

Results: Back Squat 215lbs. Used 110lbs/50kg for the second part. Metcon Round 1 – 7:01 (3:57 total for 1000m @ damper setting 8). Round 2 – 7:20 (4:31 total for 1000m @ damper setting 7).

Pullups and Dips then DUs and Pushups

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For time

  • 10-9-8-7-6-5-4-3-2-1 x Strict Pullups
  • 2-4-6-8-10-12-14-16-18-20 x Bar Dips

Then for time ‘The Ghost’ Benchmark WOD 1 round short (should be 6) due to time constraints…

5 rounds for total reps

  • 1 Minute Row
  • 1 Minute Burpees
  • 1 Minute Double Unders
  • Rest 1 Minute

Results: Pullups and Dips took longer than hoped… 20:07. Had to shorten the metcon…. 18-10-60. 15-12-37 (couldn’t restart after the first 30 DUs). 16-12-55. 15-12-60. 14-12-62. Was enough 😃!