Tag Archives: Dips

Weighted Dips and Ring Rows then KB Swings, Overhead Press and Pullups

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5 rounds of

  • 8 x Weighted Dips @ 10kg
  • 8 x Ring Rows

Then 2 sets of

  • Max Dips
  • Max Ring Rows (feet closer to rings than before)

Then AMRAP in 15 minutes

  • 9 x Dual Kettlebell Swings @ 14kg per hand
  • 12 x Kettlebell Overhead Press @ 14kg per hand
  • 15 x Kipping Pullups

Results: For the Ring Rows put my feet on a bench for the first part, on the floor for the second. Maxes were 15/10-15/11. Metcon 5 plus 22. Arms were done after this one.

L-Sit Work then Muscle Ups in the Woods

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Trying to make this GOAT work a regular activity and see if that helps to improve.

Before going out (to warm up) repeat of L-Sits from last week…

3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 x Pike Lifts
  • 10 x Pike Dips (Lift your butt)
  • 10 second Bent Knee L-Sit Hold

Then moved out to parcour to work on Bar Muscle Up progressions…

EMOM for 8 minutes of each (complete all 8 minutes of 1 exercise then move to the next for a total of 24 minutes, 2-3 minute rest between exercises).

  • 3 x Explosive Pullups (as high as possible)
  • 5 x Kipping Pulls (the back part of the kip)
  • 3 x Pullup Bar Dips (start with a jumping muscleup to get above the bar)

Ring Muscle Up progressions… EMOM for 8 minutes of each (complete all 8 minutes of 1 exercise then move to the next for a total of 16 minutes, 2-3 minute rest between exercises).

  • 15 second False Grip Hang
  • 3 x Chest to Ring Pullups

Results: L-Sits went better than last time so happy with that. Pullups were good enough, need a couple more times to see if I am progressing.

Bench Press then Dips, Burpees, Deadlifts, T2B and DB Thrusters

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6 rounds of

  • 4 x Bench Press @ 85% of 2RM

Then 2 rounds of

  • Max effort Weighted Dips @ 10kg

Then yesterday’s Tabata WOD from theboxprogramming… For total reps, 5 rounds of 20 seconds work, 40 seconds rest of each movement, rest 1 minute between rounds…

  • Deadlift plus Bent Row @ 120lbs
  • Burpees
  • Toes to Bar
  • DB Thrusters @ 16kg

Results: Used 160lbs for the Bench Press. Dips 8-8. Metcon 32-32-33-32-32.