Tag Archives: Weighted Dip

Weighted Pullups and Dips then Omar Hero WOD (scaled)

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EMOM for 10 minutes

  •  Even minute:  3 x Weighted Pullups @ 30lbs
  • Odd minute: 3 x Weighted Ring Dips @ 30lbs

Then the Omar Hero WOD, for time

  • 10 x Thrusters @ 75lbs (Rx is 95lbs)
  • 15 x Burpees
  • 20 x Thrusters
  • 25 x Burpees
  • 30 x Thrusters
  • 35 x Burpees

Results:  Metcon 11:20… as you probably can guess it was not an easy WOD… just keep breathing!

Weighted Pullups and Dips then V-Ups, DB Snatches, Dips and Pullups

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Every 90 seconds for 9 rounds do 1-2-3-4-5-4-3-2-1 reps per round of

  • Weighted Pullups @ 30lbs
  • Weighted Dips @ 55lbs

Then do 5 rounds for time of

  • 10 x V-Ups
  • 10 x Dumbbell Snatch (alternating, 5 per arm) @ 20kg
  • 10 x Dips
  • 10 x Pullups

Results:   Getting both pullups and dips in for the round of 5 was difficult, used all of the 90 seconds.  Also used too much weight on the dips and so didn’t get full extension in some rounds.  Metcon in 11:22.

Pullups, Press, Dips, Reverse Rows, then a Hollow and Superman Tabata

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EMOM for 14 minutes do

  • Even Minute – 5 x L-Sit Pullups
  • Odd Minute – 5 x Strict Dumbbell Press @ 16kg per Hand

Then EMOM for 14 minutes do

  • Even Minute – 5 x Weighted Dips @ 30lbs
  • Odd Minute – 5 x TRX Reverse Rows with feet raised or weighted if too easy

Then do a 20/10 tabata alternating:

  • Superman Hold
  • Hollow Hold

Results: Nothing special.

 

Weighted Pullups and Dips, Some Clusters and then L-Sits

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For total number of Pullups / Dips, do 3 rounds of:

  • 3 x Weighted Pullups @ 15kg
  • Rest 30 Seconds
  • Max Reps Pullups
  • Rest 30 Seconds
  • 3 x Weighted Dips @ 25kg
  • Rest 30 Seconds
  • Max Reps Dips

Then EMOM for 5 minutes do:

You can either do full cleans or hanging as shown in the video.  With the full it was more comfortable to keep the weights between the legs instead of outside since the weights are so low.

Then do 8 rounds of 15 second work / 45 second rest of L-Sits.

Results:  For the first part, 20 Pullups / 25 Dips (not counting the weighted reps).

Weighted Pullups and Dips followed by Deadlifts and Bupees

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EMOM for 10 minutes perform the following:

  • Even Minute – 5 x Weighted Pullups @ 15kg
  • Odd Minute – 5 x Weighted Dips @ 25kg

Then do 200 Double Unders immediately followed by AMRAP in 9 minutes of:

  • 5 x Bodyweight Deadlifts (70kg in my case)
  • 7 x Bar Facing Burpees

Results:  For the EMOM I was only able to do 5 unbroken pullups for the first two rounds.  Could only do 4 reps in rounds 4 and 5 before the minute ran out.  Need to work on that…  Dips were OK but ROM felt limited after the workout on Sunday (shoulders were very tight).

For the AMRAP – 8 rounds plus 1 Deadlift… interesting issue with the AMRAP and breathing during the deadlift since after the DUs and then Burpees every round it is hard to hold your breath for each of the 5 lifts.