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Saturday

January 30, 2021

Workout of the Day

Make 3 attempts at each of the following:

Max set of toes-to-bars
Max set of ring dips
Broad jump for distance

Then,
Row 2,000 meters for time

Rest as needed between exercises.

Post reps, distance, or time for each to comments.
Compare to 170214.


Scaling:
This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of the toes-to-bar and ring dips that will allow you to complete 10+ reps for each set. Most athletes will be able to perform the broad jumps.

Intermediate Option:
Can be completed as Rx’d

Beginner Option:
Make 3 attempts at each of the following:
Max set of hanging knee raises
Max set of push-ups
Broad jump for distance
Then,
Row 2,000 meters for time

Workout Tips

The ring dip is to the bar dip as the squat is to the leg press. The movement requires upper-body strength, stability, and control while bringing the shoulders through full extension. Practicing the ring dip will develop upper-body pressing strength as well as a foundation for more advanced gymnastics movements.

Watch The Ring Dip

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