Programming
[tabl class=”table-condensed” caption=”” width=”100%”] Workout A, Workout B, Workout CVolume Day, Assistance Day, Intensity Day
Rotate back and forth between 5RM and 10RM weighted strict ring dips. Each cycle go up on either reps or weight., 2×8-12 weighted kipping ring dips. Each cycle go up on either reps or weight. Tempo: 31×1., As many ring dips as possible in 5 minutes. The caveat to this is in order to get to the ring dip position you must do a muscle-up.
3xME kipping ring dips with 1-minute rest., As many elevated diamond push-ups as you can do in 2 minutes. Go up 15 seconds/cycle and cap out at 3:00.,
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Current ability:
8-10 strict ring dips and 15-20 kipping ring dips.
Build and Maintain
Level 5 is unlike the other levels in the sense that there is no next level to progress to. Once you’re here we have progressed to a point where you should be able to RX most WOD’s so the same “How to progress” principles do not apply here. Instead, I want to give you a target to which you can aim for and then maintain. For ring-dips, if you are able to build and maintain the following you will be in good stead.
- Women: 20 unbroken kipping dips.
- Men: 30 unbroken kipping dips.
Lesson-specific notes
Ring dips do not come up very often in Cross-Training programming and with a finite amount of gym time you should go to working on things that have a higher rate of return. Instead, your focus should turn to Muscle-Ups. This is especially true for women since only 12 finished 30 burpee ring muscle-ups for time in under 8 minutes in the 2013 regionals. Having a high-capacity for muscle-ups is a big advantage when they come up in training or comps.