Monday

220829

Workout of the Day

55

Elizabeth (squat)
21-15-9 reps for time of:

Squat cleans
Ring dips

♀ 95 lb ♂ 135 lb

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Compare to 210506.


Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. Go lighter on the cleans and modify the ring dips so you can complete the work in less than 10 minutes.

Intermediate Option:
15-12-9 reps for time of:
Squat cleans
Ring dips

♀ 75 lb ♂ 115 lb

Beginner Option:
15-12-9 reps for time of:
Squat cleans
Push-ups

♀ 55 lb ♂ 75 lb

The Clean

1

The clean is a pure bit of functionality. The clean is simply pulling a load from the ground to the shoulders, where frequently the object is being readied for lifting overhead. With the clean, we take ourselves from standing over an object and pulling it to moving under it and supporting it.

Watch The Clean

The Ring Dip

1

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 NowThe Ring Dip