Tag Archives: Dips

Benchpress and T2B then Dips and Cleans

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Perform 3 sets of the following (format taken from CFI July 27 WOD – later will do that WOD as described since the split squat/HSPU combo also looks good):

  • 6 – 8 x Body Weight Bench Press
  • Rest 30 seconds
  • Max reps Toes to Bar
  • Rest 3 Minutes

Then for time perform the following:

  • 10 x Dips
  • 1 x Dumbbell Clean @ 16kg per hand
  • 9 x Dips
  • 2 x Dumbbell Clean @ 16kg per hand
  • 8 x Dips
  • 3 x Dumbbell Clean @ 16kg per hand
  • 7 x Dips
  • 4 x Dumbbell Clean @ 16kg per hand
  • 6 x Dips
  • 5 x Dumbbell Clean @ 16kg per hand
  • 5 x Dips
  • 6 x Dumbbell Clean @ 16kg per hand
  • 4 x Dips
  • 7 x Dumbbell Clean @ 16kg per hand
  • 3 x Dips
  • 8 x Dumbbell Clean @ 16kg per hand
  • 2 x Dips
  • 9 x Dumbbell Clean @ 16kg per hand
  • 1 x Dips
  • 10 x Dumbbell Clean @ 16kg per hand

Result: For the strength part did 15-10-10 T2B.  For the METCON it took – 10:15 (8:15 in Sept 2014).  I started with squat cleans and at the 7 rep round switched to just hanging cleans.  Hanging cleans are the way to go to get the best out of the metcon (quicker cycles).

 

Turkish Getup Ladder plus Modified Beach Bod Workout from CFI

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Part A: Turkish Getup Ladder, do three reps in succession per hand at the following weights

  • 3 reps @ 12kg
  • 3 reps @ 14kg
  • 3 reps @ 16kg
  • 3 reps @ 18kg

Part B: Then for time do:

  • 100 x Double Unders

Immediately followed by 10 rounds of the following:

  • 4 x Pullups with Supinated Grip
  • 8 x Dips
  • 12 x Pushups
  • 16 x Air Squats
  • Rest 1 minute

Then immediately followed by:

  • 100 x Double Unders

Results:  Part B 32:51

Dips and Pushups then DUs, Snatches and T2B

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Every 3 minutes for 5 rounds:

Then perform AMRAP in 20 minutes of the following with rep scheme per round as shown:

  • 100-80-60-40-20 Double Unders
  • 50-40-30-20-10 Dumbbell Snatches (each hand is a rep, so in round one do 25 reps per hand) @ 20kg
  • 25-20-15-10-5 Toes to Bar

Results:  The first part worked really well.  3 minutes seems like a long time but the last round of pushups was very hard.  Go heavy with the dips and full range of motion since it is only 3 reps.   This will also give everyone time to check their messages between sets ;-).

For the second part did 2 full rounds plus 60 DUs, 30 Snatches and 3 T2B.  So total… 100-80-60 DUs, 50-40-30 Snatches and 25-20-3 T2B.  Also really hard.

EMOM of 3 Couplets

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EMOM perform 5-4-3-2-1-2-3-4-5 of the first exercise and 5 of the second exercises of following couplets.  For example in minute 1 do 5 Bench+5 Pullups, minute 2 do 4 Bench+ 5 Pullups, minute 3 do 3 Bench+5 Pullups, etc.:

Couplet 1:

  • Bench Press @70kg
  • Strict Pullups

Rest 2 minutes then do Couplet 2:

  • Hanging Cleans @ 50kg
  • Dips

Rest 2 minutes then do Couplet 3:

  • Handstand Pushups
  • Deadlift @ 70kg

Results:  Needed a heavier Bench Press but otherwise worked pretty well.

EMOM Hand Stand Work plus SDHP, Dips and Situps

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Part A:  EMOM for 8 minutes do a 30 second Handstand Hold

Part B: EMOM for 8 minutes do one Wall Walk. Start with a pushup, end with a pushup.

Part C: AMRAP in 16 minutes of:

  • 15 x Situps
  • 12 x Sumo Deadlift Highpull @ 30kg
  • 9 x Dips

Results: Pat C:  8 rounds plus 15 situps, 12 sdhp, and 3 dips.