Tag Archives: Dips

RDLs then Burpees, Dips and Muscle Ups

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5 rounds of

  • 3 x Kickstand Barbell Romanian Deadlift @ 55-60% of 1RM per leg
  • Rest 30 seconds between legs
  • Rest 90 seconds between rounds

Then AMRAP in 15 minutes

  • 15 x Burpees
  • 6 x Bar Dips
  • 1 x Ring Muscle Up

Then 3 rounds of

  • 10 x V-Ups
  • 3 x Windshield Wipers (L+R=1 rep)

Results: Used 170lbs for the Deadlifts… challenging movement with the heavy weight and the RDL, which I don’t normally program. Metcon 6 rounds plus 6 reps.

Overhead Press then Row, Pullups and Dips

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Take 7 rounds and work up to a heavy 1RM

  • 5-3-3-2-1-1-1 x Strict Press

Then for time

  • 21 Calorie Row
  • 15 x Weighted Dips @ 10kg
  • 9 x Weighted Pullups @ 10kg
  • 21 Cal Row
  • 15 x Dips
  • 9 x Strict Pullups
  • 21 Cal Row
  • 15 x Pushups
  • 9 x Kipping Pullups

Then every 2 minutes for 8 minutes

  • 10-12 x Floor Seated Overhead Press @ 14kg

Then 4 rounds of

  • 5 x Single Leg Pike Lifts (l+r=1 rep)
  • 2 x Pike Lifts
  • Repeat for 3 sets

Results: 75-105-125-135-145-150lbs(fail)-145lbs/66kg. Metcon 10:24.

Strict Presses, Dips and Levers then a Single KB Complex

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3 rounds

  • 6 x Strict Press @ 52kg (same as last time)

Then 4 rounds of

  • 12-15 x Dips
  • 20 second Tuck Lever Hold

Then 10 rounds for time

  • 3 x Single Kettlebell Swing Left
  • 3 x Single Kettlebell Clean Left plus Twist to Left*
  • 3 x Single Kettlebell Thruster Left
  • Repeat Right
  • Rest 30 seconds

*With KB on the left shoulder twist to the left side

Results: Metcon done in 19:30, work part took around 1 minute. 1 minute rest felt a little too long, so to make it more challenging try 30 seconds rest.

Pullups, Pushups, Dips, T2B and HSPU

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A bit of Gymnastics strength today…

5 rounds of

  • 4 x Weighted Pullup @ 10kg
  • 8 x Deficit Weighted Pushups @ 10kg (from Yoga blocks)
  • Rest 90 seconds

Then 4 rounds of

  • 4 x Half Dips-Top down to 90°
  • 4 x Half Dips-Bottom up to 90°
  • 4 x Dips
  • 4 second Hold at Top
  • 4 x Strict Wide Grip Pullups

Then EMOM for 10 minutes

  • 3 x Deficit Handstand Pushups
  • 8 x Strict Toes to Bar

Results: Done as shown.