Current ability: 5 strict ring dips.
Move to level 5 Ring Dip when: 8-10 strict ring dips and 15-20 kipping ring dips.
Objective: Ring dip kipping capacity and strength in the 5RM range.
| WHEN | DAY 1 | DAY 2 | DAY 3 |
|---|---|---|---|
| VOLUME | ASSISTANCE | INTENSITY | |
| BEFORE WOD | 3×4-7 weighted strict ring dips. Each cycle, go up on either reps or weight. | 3×5 weighted strict static dips. Each cycle, go up in 2.5lb or 5lb increments till you get to level 5 for Ring Dips. | As many kipping ring dips as possible in 2 minutes. Add 15 seconds/cycle until you are at 4 minutes. If you are still in this level at 4 minutes then try to beat reps each cycle. |
| AFTER WOD | 2xME kipping ring dips with at least 3 minutes rest. | Kipping ring dip technique practice. |