Tag Archives: Weighted Dip

Weighted Pullups, Back Squats and Dips

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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.

Deadlifts and Dips then Farmer Carry, Pushups and Situps

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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

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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.

Weighted Pullups and Dips then Bike and Back Squat

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Take 15 minutes and accumulate

  • 60 seconds Free Standing Handstand

EMOM for 16 minutes alternate (8 rounds of each)

  • 2-3 x Weighted Narrow Grip Chinups @ 10kg
  • 4-5 x Weighted Dips @ 10kg

Then 2 rounds of

  • 8 x Wide Grip Pullups

Then for max Back Squats, every 5 minutes for 20 minutes (4 rounds)

  • Bike 1000m
  • Max Back Squats @ Bodyweight (split up as needed until 5 minutes are complete)

Results: Handstands still a WIP. Metcon used 155lbs for the Back Squats and got 78 reps total, 20-20-18-20 reps per round split into two sets in each round (e.g. 10 reps-rest-10 reps).