Warm Up:
3 sets:
1:00 calorie row
:45 banded pull aparts
:30 knee push-ups
Specific Warm-Up:
Ring Dip Review
WOD:
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
Score = total reps and calories.
Intermediate:
Same as Rx
Beginner:
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 push-ups
Score = total reps and calories.
Movement scaling options:
Row: Time
Ring dip: Strict ring dip, banded ring dip, hand release push-up, foot assisted ring dips.
Scale-Up: Athletes who can perform 15 unbroken dips can opt for a strict ring dip.
Alternate Workout:
EMOM 20:
MIn. 1 | 1:00 bike, or row, shuttle run
Min. 2 | :30 box, bar, or bench dips
Post-Workout Skill Work:
4 sets:
:20 pike-ups on the rower
– Rest :10
:20 sit-ups
– Rest :10