Tag Archives: Dips

Clean and Dip

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Bench Press

5-5-5-5-5 @ 73kg

For time perform the following:

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

Result: For the METCON it took – 8:15

100 Kettlebell Swings with Dips and Pullups

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Practice Double Unders

Push Press

  • 5 @ 30kg
  • 5 @ 40kg
  • 1-1-1-1-1 @ 60kg

For time do 100 Kettlebell swings.  EMOM stop and do 5 Dips and 3 Pullups.

Result:  For the WOD part I started with different variations until I settled on what was above.  For the first 50 I tried just 5 dips EMOM but then there was too much time for the kettlebells.  I tried only pullups but had the same problem.  The combination ended up with around 20 seconds for KB swings where you can get in around 8-10 per round.

Total rounds this time was 13.

Snatches, Squats, Dips and Pullups

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Practice Double Unders

AMRAP in 15 minutes of:

  • 12 x Dumbell Snatch @ 21kg  (6 per hand)
  • 9 x Front Squat with 24kg Kettlebell
  • 6 x Dips
  • 3 x Strict Pullups

Result: Completed around 250 Double Unders in total, max unbroken still only around 12-15.  Seem to be geting up to 5-6 regularly.

For MetCon completed 6 rounds plus 12 Snatches.  Would probably be better to switch the order of the Squats and the Dips (so 9 Dips first and 6 Squats next) because both Snatches and weighted Squats are so cardio intense.  When those two are done back to back, it felt like the intensity dropped off due to the relatively isolated movements of the Dip and Pullup.  Breaking up Snatches and Squats may keep a more even intensity.

One Arm Strength plus Metcon

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One Arm Dumbell Rows

  • 10 @ 12kg
    10 @ 14kg
    10-10-10 @ 16kg

One Arm Press

  • 5 @ 12kg
    5 @ 14kg
    5-5-5 @ 16kg

Run 1 mile followed by three rounds of:

  • 30 x Double Unders
  • 20 x American Kettlebell Swings
  • 10 x Bar Dips

Result:  19:12 for the Metcon part (1 mile in 7:18)