Tag Archives: Weighted Pullup

Weighted Pullups/Dips plus DU/Lunge/Snatch Metcon

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Set clock for five, two-minute rounds in each round perform:

  • 3 x weighted Pullups @ 15kg
  • Rest 20 seconds
  • 5 x weighted Dips @ 15kg

Then for time do three rounds of:

  • 30 x Double Unders
  • 20 x Lunges with 25kg Sandbag in Front Rack position
  • 10 x Dumbell Snatch @ 20kg per hand

Result:  For the metcon – 10:15.  Double unders were still slow, could only string 3-5 together at a time.  Note:  Lunges and Snatches art total reps, so 10 lunges per leg and 5 snatches per hand.

Weighted Pullups & Dips then T2B and Burpees

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Perform 4 rounds of:

  • 5 x Weighted Pullups with Hammer Grip @ 15kg
  • Rest 60-90 seconds
  • 5 x Weighted Dips @ 25kg
  • Rest 60-90 seconds

Alternating 1 minute work and 1 minute rest perform 8 rounds for max reps Burpees.  So perform both exercises for the first minute, rest for the second minute, repeat for 8 rounds.

  • 8 x Toes to Bar
  • Max reps Burpees

Results:   Pleasantly surprised at how well the dips and pullups went.  Completed full rounds of each.  In part 2 completd 81 Burpees.  Could really feel the abs working on around the 5th toes to bar set, had to make two tries to get the very last T2B rep in.

Weighted Pullups and Dips plus Metcon

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Weighted Pullups

3-3-3-3-3 @ 15kg

Weighted Dips

3-3-3-3-3 @ 25kg

Perform AMRAP in 12 minutes of:

  • 10 x Sandbag Thrusters @ 15kg
  • 5 x Toes to Bar
  • 10 x Burpees
  • 5 x Handstand Pushups

Result:  Weighted dips and pullups went really well.  Metcon:  5 rounds.  I threw in an additional 10 T2B at the end since 5 per round did not seem to be doing it. Alternative distribution of reps would be 12-9-6-3 instead of the 10-5-10-5.

Full Core Workout – Pull In, Push Out, Twist

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Practice Double Unders

Weighted Pullups with hammer grip

3-3-3-3-3 (or max reps per set) @ 15kg

Perform as many rounds as possible in 12 minutes of

  • 12 x TRX Atomic Pushups
  • 10 x Kettlebell Swings @ 24kg
  • 8 x Russian Twist (over and back is one rep) @ 12kg