Current ability: 3-5 strict static dips.
Move to level 4 Ring Dip when: 5 strict ring dips.
Objective: Build ring dip strength. This level is a prerequisite for Muscle-Ups level 1.
| WHEN | DAY 1 | DAY 2 | DAY 3 |
|---|---|---|---|
| VOLUME | ASSISTANCE | INTENSITY | |
| BEFORE WOD | 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 on 2.5lb or 5lb. Tempo: 31×1. | 5 sets of ring dips, as many as possible. Rest as long as you'd like but a minimum of 2 minutes. Feel free to add more sets if you're up to it. |
| AFTER WOD | AMRAP of kipping static dips in 2:00. Each cycle go up 10 seconds until you have reached 3:00. If you are in this level for more than 4 cycle than each cycle try to get more reps that last one. | 2xME decline push-ups with 2 minutes rest. Tempo: 31×1. | 5×1 assisted or un-assisted 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. |
SELF-ASSISTED STRICT RING DIP PROGRESSION
Set rings so that the bottom is at the bottom of your chest.
- 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 your self at a 3-4 second descent also with a 2-3 second pause at the bottom. This pause at the bottom will help build the strength needed to come back up.
- Standard strict ring dip.
- Standard strict ring dip + weight