Programming
[tabl class=”table-condensed” caption=”” width=”100%”]Workout A, Workout B, Workout C
Volume Day, Assistance Day, Intensity Day
5×1-3 ring dips as low as possible. See below for progression. Tempo: 31×1., 4×3-5 strict static dips. Each cycle go up on reps or add weight in increments of 2.5 lb or 5 lb. Tempo: 31×1., 5xME. Tempo: 31×1.
AMRAP of kipping static dips in 2:00 as possible. Each cycle go up 10 seconds until you have reached 3:00. If you are in this level for more than 4 cycles – each cycle try to get more reps than the last one., 2xME decline push-ups with 2 minutes rest. Tempo: 31×1., 5×1 assisted or unassisted negative ring dip with ME hold below parallel. Once you can do a ring dip do a 3-second hold and go back up. Tempo: 51×1.
[/tabl]Current ability
4-5 strict static dips.
How to progress
Move to level 4 when you can perform 5 strict ring dips.
Lesson-specific notes
Build ring dip strength. This level is a prerequisite for Muscle-Ups level 1.
Here is the self-assisted strict ring dip progression. See the Assisted Ring Dip video below for further clarification by actually seeing the movement being performed. It is ranked from the easiest to the hardest. The goal is to progress through each level of difficulty.
For ring placement, set the rings so that the bottom of the rings are at the bottom of your chest when standing next to them.
- Set 18″ box 6-12 inches behind you. When you get on the rings place your toes on the box so that as you go down and up you can self-assist. Use as little push from your legs as possible to be inside the rep range.
- Set 12″ box 6-12 inches behind you. When you get on the rings place your toes on the box so that as you go down and up you can self-assist. Use as little push from your legs as possible to be inside the rep range.
- Set 12″ box 6-12 inches behind you. Place one foot on top of each other. Use as little push from your legs as possible to be inside the rep range.
- Negative only. Get on the rings and lower yourself at a 3-4 second descent also with a 2-3 second pause at the bottom. This pause at the bottom will help you build the strength needed to come back up.
- Standard strict ring dip.
- Standard strict ring dip + weight.
Movement videos for this level
Assisted Ring Dips. Set box 6-12 inches behind you. When you get on the rings place your toes on the box so that as you go down and up you can self-assist. Use as little push from your legs as possible to be inside the rep range.
Negative only. Get on the rings and lower yourself at a 3-4 second descent also with a 2-3 second pause at the bottom. This pause at the bottom will help you build the strength needed to come back up.