Tag Archives: Dips

Three, 7 Minute AMRAPs

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Based on the CFI workout from October 22.

Round 1: Complete as many rounds and reps as possible in 7 minutes of:

  • 10 x Bar Hop Burpees
  • 10 x Thrusters (95/65 lbs)

Rest 7 minutes

Round 2: Then complete as many rounds and reps as possible in 7 minutes of:

  • 40 x Double Unders
  • 20 x Hand Release Pushups

Rest 7 minutes

Round 3: Then complete as many rounds and reps as possible in 7 minutes of:

  • 20 x Kettlebell Swings
  • 10 x Dips

Results:  Really good format, all three were hard but with the long rest you could recover between.  Round 1:3 sets plus 8 Burpees, Round 2:3 sets plus 40 DUs and 19 PUs, Round 3: 4 sets + 12 KB Swings.

Front Squats, Dips abd T2B then DUs and V-Ups

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EMOM for 20 minutes of:

  • Odd Minute:  3 x Front Squats @ 50kg + 5 x Dips
  • Even Minute: 5 x Strict Toes to Bar + 5 x Dips

Then AMRAP in 8 minutes of:

  • 40 x Double Unders
  • 10 x V-Ups

Results:  Did the front squats starting on the floor, so had to clean it first.  For AMRAP – 6 rounds plus 40 DU and 4 V-Ups.

Dumbbell Presses and T2B followed by Pullups, Dips and Squats

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Part A:  Three rounds of the following sets, rest 2 minutes between sets.

  • 10 x Single Dumbbell Press Alternating Sides (5 per side) @ 20kg
  • 10 x Strict Toes to Bar

Part B:  The do 5 Rounds for time of:

  • 5 x Pullups
  • 10 x Dips
  • 15 x Goblet Squats @ 24kg

Result:  Part B took 14:26

 

Push and Pull in Two Planes

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Warm up with 200 Double Unders.

Made this one up based on something I heard in my level one class regarding different planes of motion.  Basically you will be doing the same movement in each round just in different planes… vertical and horizontal. Ideally all should be with body weight but since I can’t press or clean that much, scaled it down to 2/3 body weight.

EMOM for 18 minutes do the following two triplets alternating each minute:

Even minute:

  • 3 x Strict Press @ 2/3 body weight (45kg for me)
  • 6 x Hand Release Pushups
  • 3 x Dips

Odd minue:

  • 3 x Pullups
  • 6 x Reverse Rows with feet on box
  • 3 x Hanging Cleans @ 2/3 Body Weight (45kg)

Then 20/10 Tabata for 4 minutes (8 rounds) of:

  • Superman Hold
  • Hollow Hold

Results:  Did my first 100 DUs in 1:05 (!?), whole 200 in around 3:35.  Second part worked pretty well.  Starts off slow but by the end your arms really feel it. Completed the last round with 4 seconds to spare.

Press and Rows then Dips and Cleans with a Tabata to Close

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Every 3 minutes for 5 rounds perform the following:

  • 5 x Strict Press @ 50kg
  • 5 x Single Arm Dumbell Rows @ 20kg

Then 5 rounds of:

  • 7 x Dips
  • 9 x Sandbag/Medicine Ball Cleans

To finish do an 8 minute alternating Hollow Hold / Superman 20/10 Tabata (16 rounds).

Results:  For part 1, only could do 4 presses in the 3rd and 5th rounds.  For the metcon:  4:14.