Current ability: 8-10 strict ring dips and 15-20 kipping ring dips.
Goal: Men – 30+ / Women – 20+ kipping ring dips.
Objective: Build and maintain kipping ring dip capacity.
Notes: Ring dips do not come up very often in Cross-Training programming and with a finite amount of gym time, you should go work on things that have a higher rate of return. Instead, your focus should turn to Muscle-Ups. A caveat is if your focus is local comps or regionals and you have difficulty with high rep muscle-ups then I would recommend 4-8 days a month until your around 4:00-5:00 minutes for something like 30 muscle-ups for time. 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 and having a high-capacity for muscle-ups is a big advantage when they come up. This is true for men as well but just more for women.
| WHEN | DAY 1 | DAY 2 | DAY 3 |
|---|---|---|---|
| BEFORE WOD | Rotate back and forth between 5RM and 10RM weighted strict ring dips. Each cycle, go up on either reps or weight. | 2x8-12 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. |
| AFTER WOD | 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. |