Tag Archives: Run

Run then Pullup and Dip Work

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Started with a 6k run.

Then 10 rounds of

  • 1 x Strict Chest to Bar Pullups (as high as possible)

Then 6 rounds of

  • 5 x Unbroken Strict Pullups

Then 1 round of

  • 10 x Dips

Then 3 rounds of

  • 4 x Half Dips-Top down to 90°
  • 4 x Half Dips-Bottom up to 90°
  • 4 x Full Dips
  • 4 second hold

Results: The final Dip complex worked better with 4 reps, last round took a lot of effort. See if I can work up to the full 5 x 7.

Weighted Pullups and Pushups then Burpees, Toes to Rings and Run

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9 rounds with 1 minute rest between rounds

  • 5-4-3-2-1-2-3-4-5 x Weighted Pullups @ 10kg
  • 10-8-6-4-2-4-6-8-10 x Weighted Pushups @10kg

Then 5 rounds for time (inspired by theboxprogramming)

  • 10 x Burpees
  • 20 x Toes to Bar
  • 100m Run
  • Rest 2 minutes

Results: Metcon 21:16.

MU Work then MU, T2B and Run

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Accumulate 30 seconds

  • False Grip Hang from Bar with Lacrosse/Tennis ball

The EMOM for 4 minutes

  • 3 x Explosive Pullups as High as Possible

Then EMOM for 4 minutes

  • 5 x Kipping Pulls

Then based on Session 17 of the Street Parking Gymnastics program…

10 rounds for time

  • 2 x Bar Muscle Ups
  • 6 x Toes to Bar
  • Run 100m

Results: Metcon 15: 06. Great workout… only two failed attempts at the Muscle Ups, otherwise all unbroken. Wasn’t pretty though, so need to still work on that.