Tag Archives: Pullups

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.

Hope (taken from CF Invictus)

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In fight gone bad format (one minute per exercise, rest one minute per round).  Three rounds of:

  • Row
  • 20kg Power snatch
  • Box jump
  • 20kg Thruster
  • Pull-ups

The original workout had burpees as the first exercise. I also dropped the weight from 30kg since 30kg seemed too heavy for this type of workout.

Thrusters/Pullups plus Cleans/T2B Killer Metcon

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Push press

3-3-3-3-3-3 @ 50Kg

For time perform 8 rounds of each of the following couplets for a total of 16 rounds.   Rest between couplets for a few minutes.

  • 10 Sandbag Thrusters @ 15kg
  • 5 Strict Pullups

then

  • 10 Sandbag Squat Cleans @ 15kg
  • 5 Toes to bar

As usual I was making it up as I went along, so switched from 10 to 12 reps for the first exercise about half way through the first round and then back to 10 about half way through the second because the cleans were killing me.

Keeping both at 10 will keep the overall time in a more reasonable range.