Pull ups Ring dips & back to back to back AMRAPs



  • 1RM Weighted Pull up (Pronated Grip)

Accessory Work:

  • 3×10 Strict pull up
  • 3×8 strict ring dip


Partner Circuit

6min AMRAP (Rest 1min)

  • Row 250m
  • Push Press 50/35kg

6min AMRAP (Rest 1 min)

  • 6 cal on Assault Bike
  • T2B/Knee Raises

6min AMRAP (Rest 1 min)

  • Deadlift 80/55kg
  • Burpees

*Note: scores for each AMRAP is the number of completed push press, T2B/knee raises & burpees

Post loads, reps & training notes to comment section below.

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  • Fee says:

    A: my own body weight!
    B: busted out 3 x 5 on the orange band and then played around with ring dips (assisted by yellow band).
    C: circuit was good fun. Zoe and I did RX and got 65 push presses, 32 T2B and 61 burpees.

  • Ray Simonsen says:

    A) 1RM Bench Press – 90kg
    B) 3 x 10 Bench Press at 60kg.
    C.1) Worked with Wayne – Did Push ups/Wayne Push Press RX – 63 Reps
    C.2) Sit-Ups/Wayne T2B – 68 Reps
    C.3) RX – 84 Reps

  • Alexis Cooper says:

    A: 2 chinups sans band today, hooray! Then lots of work with pronated grip using the orange band.
    B: Red band for the first set, then blue and just pushups.
    C: circuit was super fun. Did it with Lulu and Amanda, quite a formiddable trio! Added in double unders/KB swings/slamming a ball into the ground (im sure this has a proper name) for the third person in the rotation. Push press were at 25kg, deadlift at 35kg.

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