Level 3 – Ring Dip

Current ability: 3-5 strict static dips.

Move to level 4 Ring Dip when: 5 strict ring dips.

Objective: Build ring dip strengthThis level is a prerequisite for Muscle-Ups level 1.

WHENDAY 1DAY 2DAY 3
VOLUMEASSISTANCEINTENSITY
BEFORE WOD5×1-3 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 WODAMRAP 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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Standard strict ring dip.
  6. Standard strict ring dip + weight