Tag Archives: Weighted Dip

Gymnastics Strength

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EMOM for 10 minutes

  • 1 x Ring Muscle Up from Floor

Then Every 2 minutes for 10 minutes

  • 2-3 x Weighted Ring Reverse Rows @ 10kg
  • 2-3 x Weighted Ring Dips @ 10kg

Then every 3 minutes for 9 minutes

  • Max Unbroken Weighted Deficit Pushups from Yoga Blocks @ 10kg

Results: For the reverse rows put feet on bench and the rings close together, then pulled them apart as I brought them to my chest… tried to simulate the muscle up transition pull as much as possible. Pushups 21-12-9.

Overhead Press then Row, Pullups and Dips

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Take 7 rounds and work up to a heavy 1RM

  • 5-3-3-2-1-1-1 x Strict Press

Then for time

  • 21 Calorie Row
  • 15 x Weighted Dips @ 10kg
  • 9 x Weighted Pullups @ 10kg
  • 21 Cal Row
  • 15 x Dips
  • 9 x Strict Pullups
  • 21 Cal Row
  • 15 x Pushups
  • 9 x Kipping Pullups

Then every 2 minutes for 8 minutes

  • 10-12 x Floor Seated Overhead Press @ 14kg

Then 4 rounds of

  • 5 x Single Leg Pike Lifts (l+r=1 rep)
  • 2 x Pike Lifts
  • Repeat for 3 sets

Results: 75-105-125-135-145-150lbs(fail)-145lbs/66kg. Metcon 10:24.

Weighted Pullups and Dips then Power Clean and HSPU

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Every 3 minutes for 9 minutes

  • 3 x Weighted Pullup @ 20kg
  • 5 x Weighted Dip @ 20kg

Then, taken from the Crossfit site, AMRAP in 15 minutes of 2-4-6-8-10. If/when completed start from beginning 2-4….

  • Power Clean @ 125lbs/57kg
  • Handstand Pushups

Then 3 rounds of

  • 15-20 second Tuck Front Lever Hold
  • 20 second Frog Stand Hold

Results: Metcon 6 rounds.

Core Work with Weighted Pullups and Dips

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3 rounds of

  • 10 x Stir the Pot (each direction)
  • 3 x Windmills @ 8kg per Side

Every 2 minutes for 8 minutes (4 rounds)

  • 5 x Weighted Pullup @ 13kg
  • 10 x Pike Lift over a Kettlebell

Then every 2 minutes for 8 minutes (4 rounds)

  • 8 x Weighted Dips @ 13kg
  • 10 x Russian Twist @ 14kg

Then 3 rounds of

  • 15 second Tuck Front Lever
  • 30 second Handstand Hold

Results:

Pullup and Dip Strength

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EMOM for 16 minutes alternate through (8 rounds/24 reps of each)

  • Even Minute – 3 x Weighted Pullups @ 20kg
  • Odd Munute – 3 x Weighted Dips @ 20kg

Then 5 rounds of (rest as needed)

  • 5 x Wide Grip Pullups
  • 10 x TRX Rollouts
  • 10 x Russian Pushups

Then accumulate in as few rounds as possible

  • 30 x TRX Tricep Extensions

Results: Done as shown. Going to have some sore triceps tomorrow.