Tag Archives: Dips

Muscle Up Progessions then Back Squat and Dips with Rowing

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Do 3 sets of each of the following muscle up progressions (do 3 sets of the first, then 3 of the second, then 3 of the third).  Rest as needed between sets and exercises.

  • 10 Second False Grip Hang
  • 3 x False Grip Hang to Pullup
  • 5 x Ring Kipps
  • 5 x Muscle Up Transitions

EMOM for 10 minutes do (5 rounds of each):

  • Even minute – 5 x Back squat
  • Odd minute – 8 x Strict Ring Dips

Then for time:

  • Row 1000m

Results:  For the back squats worked up to 75lbs/80kg, then used this weight for the 5×5 rounds.  Row in 3:45.

 

Weighted Dips and Pushups then DUs, Thrusters and Pullups

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Every 2 minutes for 10 minutes do:

  • 8 x Weighted Dips @ 16kg
  • 8 x Plyometric Pushups

Then do AMRAP in 16 minutes of:

  • 25 x Double Unders
  • 10 x Dumbbell Thrusters @ 12kg per hand
  • 5 x Strict Pullups

Results:  Since the new gym in the apartments doesn’t have a Dip station, did dips on a bench with my feet on a large medicine ball and a 16kg weight in my lap.  Did plyo pushups with one hand on a small medicine ball and alternated back and forth switching which hand was on the ball (like on the Bozu).  For the AMRAP did 9 rounds plus 25 Double Unders.

Pullups and Dips followed by Deadlifts, Burpees and Row

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First solo workout at SRCF, so this one is based on a SRCF workout from April 7…

EMOM for 10 minutes do:

  • 5 x Chest to Bar Pullups
  • 5 x Ring Dips

Then do AMRAP in 12 minutes of:

  • 5 x Deadlift @ 75kg (165lbs)
  • 10 x Burpees over the Bar
  • 200m Row

Results:  5 rounds plus 5 Deadlifts and 8 Burpees.

Inside SRCF

Cleans then KB Swings, Dips, DUs and T2B

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Part A:  Not for time perform 5 rounds of 3-postition Power Cleans, increase weights for rounds 1, 2 and 3 then use round 3 weight for 4 and 5:

  • 2 x Hips/Mid-Thigh
  • 2 x Below the Knee
  • 2 x Floor

Part B: Then for max reps  of Kettlebell Swings do 5 rounds of:

  • 60 Seconds of KB Swings
  • 60 Seconds of 5 x Dips and rest the remainder of the time

Part C: Then for max Double Unders do 5 rounds of:

  • 60 Seconds of Double Unders
  • 60 Seconds of 5 x Strict Toes to Bar, rest remainder of the time

Result:  Cleans – Rnd1 @ 30kg, Rnd2 @ 40kg, Rnd3-5 @ 50kg.  Part B: 153 KB swings.  Part C: 320 DUs.

Dumbbell Work then Kettlebell Swings, Dips, Squats and Toe Touches

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Part A: EMOM for 16 minutes do the following using a single dumbbell.  Complete all reps on one side before doing the other side.

  • Odd minute – 5 x Dumbbell Press per Hand @ 20kg
  • Even minute – 5 x Dumbbell Row per Hand @ 20kg

Part B: Then do AMRAP in 8 minutes of:

  • 16 x Kettlebell Swings @ 24kg
  • 8 x Dips

Part C: Rest 2 minutes then do AMRAP in 8 minutes of:

  • 16 x Toe Touches (total)
  • 8 x Goblet Squats @ 24kg

Results:  Part B:  7 rouznds plus 4 KBS.  Part B:  5 rounds plus 16 TT.