Tag Archives: Ring Dips

Handstand Work then DUs, Ring Dips, Situps, Deadlifts

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Take 20 minutes and work on Handstands… free standing handstands, handstand hold, plate walks, etc.

Then AMRAP in 20 minutes

  • 20 x Double Unders
  • 20 x Situps
  • 20 x Double Unders
  • 20 x Ring Dips
  • 20 x Double Unders
  • 20 x Deadlifts @ Bodyweight

Results: Handstands going OK.  Spent most of the time just trying to do a freestanding handstand.  Finished with 2 x 30 second handstand hold against the wall.  Metcon  3 rounds plus 47 reps.

Bench Press and Pullups then Squat Cleans and Pushups

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A mashup of the first part of the CF Invictus WOD and a modified version of the CF Mainsite WOD  both from Nov 14.

3 rounds

  • Max Reps Bench Press @ Bodyweight
  • Rest 30 seconds
  • Max Reps Pullups
  • Rest 3 minutes

Then 5 rounds for time

  • 15 x Dumbbell Hang Squat Cleans @ 14kg
  • 10 x Ring Dip

Results:  Bench Press 8-7-6 reps.  Pullups 10-8-6 reps.  Metcon in 12:52.

Strict Press and Pullups then Wall Balls and Ring Dips

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Planning to follow the CF Invictus program for a week to see how that goes… this one is from October 15.

3 rounds for max unbroken reps of

  • Unbroken Strict Press @ 70-80% Body Weight
  • Rest 30 seconds
  • Unbroken Strict Pullups
  • Rest 3 minutes

Then for time of the following ladders

  • 10-9-8…3-2-1 x Sandbag Thrusters @ 15kg
  • 1-2-3…8-9-10 x Ring Dips

Results: Strict Press at 115lbs (70%). Reps 6-6-6. Pullup reps 12-8-6.  Metcon 11:28.

Ring Dips, SDHP and DUs, then Planks, TRX Pike Press and Sumo Deadlifts

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AMRAP in  12 minutes

Then EMOM for 20 minutes (5 rounds of each)

  • 8 x TRX Pike Press
  • 30 second Side Plank Left
  • 30 second Side Plank Right
  • 3 x Sumo Deadlift (increase weight per round)

Results:  Metcon, 4 rounds plus 64 reps.  By the 5th round (240 reps) my double unders were done so could hardly get 10 reps in a row.  For the Sumo Deadlifts, 115-135-165-185-200lbs.

Power Cleans then Dips, Rows, Cleans, Burpees and Double Unders

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Take 15 minutes and work up to a heavy

3 x Hang Power Clean

Then for max Double Unders, AMRAP in 9 minutes of the following ladders

  • 10-9-8-7-6-5-4-3-2-1 x Ring Dips
  • 10-9-8-7-6-5-4-3-2-1 x TRX Reverse Rows
  • Once done Max Double Unders in remaining time

Then for max Double Unders, AMRAP in 9 minutes of the following reverse ladders

  • 10-9-8-7-6-5-4-3-2-1 x Dumbell Cleans @ 12kg
  • 10-9-8-7-6-5-4-3-2-1 x Burpees
  • Once done Max Double Unders in remaining time

Results:  For the Power Cleans got up to 125lbs.  For the mecon (inspired by the Fit2Day workout from Monday) got 70 DUs in the first round, 9 in the second.