Tag Archives: Weighted Dip

Weighted Pullups and Dips then Row, Front Squats, T2B and stuff

By | | , , , ,
Leave a comment

Every 2 minutes for 20 minutes

  • 3 x Weighted Pullup @ 10kg
  • 5 x Weighted Dip @ 10kg

Then 3 rounds of AMRAP in 6 minutes, rest 2 minutes between rounds…

  • Row 35 Calories
  • 12 x Toes to Bar
  • 12 x Front Squats @ 50kg
  • Round 1 – Max Double Unders
  • Round 2 – Max Box Jumps
  • Round 3 – Max Burpees

Results: 75 DU – 25 Box Jumps – 15 Burpees

Weighted Pullups, Back Squats and Dips

By | | , , , ,
1 Comment

EMOM for 21 minutes, rotate throught the following exercises (6-4-2-1-2-4-6 Pullups, 12-8-4-2-4-8-12 Dips and 6-6-6-6-6-6-6 Backsquats) as shown below…

  • 6 x Strict Pullups
  • 12 x Dips
  • 6 x Back Squat @185lbs/85kg
  • 4 x Weighted Pullups @ weight 1
  • 8 x Weighted Dips @ weight 1
  • 6 x Back Squat @185lbs/85kg
  • 2 x Weighted Pullups @ weight 2
  • 4 x Weighted Dips @ weight 2
  • 6 x Back Squat @185lbs/85kg
  • 1 x Weighted Pullups @ weight 3
  • 2 x Weighted Dips @ weight 3
  • 6 x Back Squat @185lbs/85kg
  • 2 x Weighted Pullups @ weight 2
  • 4 x Weighted Dips @ weight 2
  • 6 x Back Squat @185lbs/85kg
  • 4 x Weighted Pullups @ weight 1
  • 8 x Weighted Dips @ weight 1
  • 6 x Back Squat @185lbs/85kg
  • 6 x Strict Pullups
  • 12 x Dips
  • 6 x Back Squat @185lbs/85kg

Results: Used 10-20-30-20-10kg for the Weighted Pullups and Dips.

Weighted Pullups and Dips then Atomic PU, Pullups and KBS

By | | , , , ,
Comments Off on Weighted Pullups and Dips then Atomic PU, Pullups and KBS

4 rounds of

  • 4-6 x Weighted Pullups @ 10kg
  • 6-8 x Weighted Dips @ 10kg

Then AMRAP in 12 minutes

  • 8 x Atomic Russian Pushups
  • 12 x TRX/Ring Reverse Rows
  • 16 x Kettlebell Swings @ 24kg

Results: Metcon 4 rounds plus 15 reps.

Deadlifts and Dips then Farmer Carry, Pushups and Situps

By | | , , , , ,
Comments Off on Deadlifts and Dips then Farmer Carry, Pushups and Situps

Take 5 rounds, working up to a heavy deadlift…

  • 5 x Deadlift (try and get heavier than 6RM from last time)
  • AMRAP Weighted Dips @10kg
  • Rest 2 minutes

Then for total time including both Framr Carrys…

  • 400m Farmer Carry / 400 x Farmer Marches @ 14kg per hand

Immediately followed by 3 rounds of

  • 35 x Abmat Situps
  • 35 x Pushups

Immediately followed by

  • 400m Farmer Carry @ 14k per hand

Results: Deadlifts 205-225-255-265-275lbs/125kg. Dips 15-12-9-9-8. Metcon 24:24.

Weighted Pullups and Dips then Pullups, Front Squats and Pushups

By | | , , , , , ,
1 Comment

Every 2 minutes for 16 minutes (4 rounds of each)

  • Station 1 – 2 x Weighted Pullups @ 20kg plus 5 x Pullups
  • Station 2 – 4 x Weigthed Dips @ 20kg plus 6 x Dips

Then 5 rounds of

  • 8 x Cable Pulldowns @ 90lbs (heavier than last time)

Then the Street Parking WOD #10…

AMRAP in 6 minutes of

  • 8 x Pullups
  • 10 x Dumbbell Front Squats @ 16kg per Hand
  • 12 x Pushups

Rest 4 minutes then repeat the same number of rounds in last part but for time

  • 8 x Pullups
  • 10 x Front Squats
  • 12 x Pushups

Results: Metcon 3 rounds and 5:31.