Tag Archives: Dips

Weighted Pullups and Presses then Dips and Cleans

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Every 2 minutes do:

  • 3 x Weighted Pullups @ 15kg
  • 5 x Seated Dumbbell Press @ 16g per hand

Then do 21-15-9 of scaled “Elizabeth”:

  • Cleans @ 50kg (Rx is 60kg)
  • Dips (Rx is Ring Dips)

Cashout with 1 round of:

  • 3 x Wide Pronated Grip Pullups
  • 3 x Wide Supinated Grip Pullups
  • 3 x Narrow Pronated Grip Pullups
  • 3 x Narrow Supinated Grip Pullups

Results: Did metcon in 6:59 (Ave HR 163 / Max HR 174).  Since I think the normal time cap for these types of workouts is 7 minutes, my scaling was just perfect for me.  Lower the weight as needed to see if you can do it in under 7 ( if not finish anyway 🙂 ).

Dips and Pushups followed by T2B, G2S, Situps and Kettlebell Swings

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Every 3 minutes do:

  • 5 x Weighted Dips @ 25kg
  • 8 x Plyometric Pushups

Then do 3 rounds for time of:

  • 10 x Toes to Bar
  • 20 x Alternating Ground to Shoulder with Sandbag @ 25kg
  • 30 x Situps
  • 40 x Kettlebell Swings

Results: Dips and Pushups were a good combo…. had to break the last round of pushups because my arms were so tired.  For the metcon… a really hard 19:32.

 

500 Kettlebell Swings and some Dips

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For time perform 5 rounds of the following

  • 10 x Kettlebell Swings @ 24kg
  • 2 x Dips, rest 30-60 seconds
  • 15 x Kettlebell Swings
  • 4 x Dips, rest 30-60 seconds
  • 25 x Kettlebell Swings
  • 6 x Dips, rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: Took a total of 43:57 this time.  Round 1 – 5:25, Round 2 – 6:13, Round 3 – 6:29, Round 4 – 6:41, Round 5 – 6:07.

Turkish Getups then Snatches, Dips, Burpee T2B

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Not for time do 3 round of:

1 x Turkish Getups @ 24kg per hand

AMRAP in 12 minutes of:

  • 12 x Dumbbell Snatches @20kg alternating hands (6 per hand, switch hands for each rep)
  • 9 x Dips
  • 6 x Burpee Toes to Bar

Results:  For TGU warmed up with 14kg then 18kg dumbbells before moving to the 24kg Kettlebell (new PR).   Situp part was the hardest.  Now need to work on volume.  AMRAP – 5 rounds plus 12 Snatches and 8 Dips.