Warmup
(Shoulders – Include rotators, light OH press, tricep)
4 rounds:
5 Power Cleans
8 Ring Dips (Scaled=Static Dips, Beginner = Assisted Dips AND Push-ups)
| Weight by Set | |||
|---|---|---|---|
| Rx | Scaled | Beginner | |
| 1 | 115 / 95 | 95 / 65 | 65 / 45 |
| 2 | 135 / 115 | 115 / 85 | 75 / 55 |
| 3 | 155 / 135 | 135 / 105 | 85 / 65 |
| 4 (Repeat) | 155 / 135 | 135 / 105 | 85 / 65 |
Then 3 rounds:
5 pull-ups
10 OH press
15 T2B
Run 200m
Weights:
Rx = 135 / 115
Scaled = 115 / 95
Beginner = 75 / 55
Looking for more ideas on how to work up to ring dips? Check out the articles below for help:
Chris Stroud’s Level-Up Ring Dip Progression
Latest posts by LiveFit Admin (see all)
- Workout 2016_04_12 - April 12, 2016
Advertise
