Tag Archives: Dips

Push Press then an AMRAP of Burpee Pullups, Dips and Pistols

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Not for time, Push Press:

  • 5 x 30kg
  • 5 x 40kg
  • 5 x 50kg
  • 3 x 55kg
  • 3 x 55kg
  • 3 x 55kg
  • 5 x 40kg

Then AMRAP in 12 minutes

  • 12 x Burpee Pullups
  • 9 x Dips
  • 6 x Pistol Squats (3 per leg)

Results:  4 rounds plus 12 Pullups, 9 Dips and 5 Pistols.

Bench Press, Deadlifts, Dips and a Core Tabata

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Not for time do Bench Presses in the following format.  Rest 2 minutes between sets.

  • 5 x  @ 40kg
  • 5 x @ 50kg
  • 5 x @ 60kg
  • 3 x @ 80kg
  • 2 x @ 80kg
  • 1 x @ 80kg
  • 8 x @ 60kg

AMRAP in 7 minutes

  • 7 Deadlifts @ 80kg
  • 7 Dips

Then 4 minute (8 rounds) of 20/10 TABATA of alternating

  • Superman Hold
  • Hollow Hold

Results:  AMRAP – 6 rounds plus 7 deadlifts.

EMOM of Dips and Lunges, then Renegades, Burpees, KB Swings and DUs

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A.  Every moniute on the minute for 12 minutes (4 sets)

  • 3 x Weighted Dips @ 25kg
  • At top of the next minute 30 seconds max rep Dips
  • At top of the next minute 10 x Overhead Reverse Lunges @ 30kg (5 per leg)

B. For time do the following

  • 10 x Renegade Rows
  • 20 x Burpees
  • 30 x Kettlebell Swings
  • 200 x Double Unders (was 400 but wimped out)

Results:   Part A was a great workout, one to do again.  Part B: 6:46.

Weighted Pullups plus Dips, Lunges and Burpees

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Not for time do the following Pullup complex, rest as needed between sets:

  • 3 x Weighted Pullups @ 15kg
  • 2 x Chinups (no weight)
  • 2 x Hammer Grip Pullups (no weight)

The AMRAP in 12 minutes of:

  • 3 x Reverse Lunges per Leg @ 45kg
  • 6 x Dips
  • 9 x Burpees

Results:  6 rounds plus 3 x Lunges and 3 x Dips.