For time:
50 double-unders
50 ring dips
50 double-unders
50 dumbbell box step-ups
50 double-unders
50 burpees
50 double-unders
♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box
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Stimulus and Strategy:
Today’s effort is a chipper-style workout that could extend into the 15-minute time domain, while advanced athletes can push to finish in under 12 minutes. Attempt to move at a fast pace on the double-unders while the ring dips, step-ups, and burpees will be more of a slower grind. Consider breaking the ring dips up early to avoid muscular failure and attempt to maintain a steady and consistent pace on the step-ups and burpees.
Scaling:
Reduce the load of the dumbbells and the height of the box. Reduce the reps of each movement. Consider 30 reps of each movement.
To reduce the complexity of the jump rope, perform 1 minute of double-under attempts for each set or perform single-unders. For the ring dips, perform jumping ring dips or foot-assisted ring dips.
In case of an injury or limitation, consider performing 10 calories on any machine in place of the jump rope. For the ring dips, consider banded ring dips, box dips, or push-ups. For the burpees, consider performing up-downs. For the dumbbell box step-ups, perform step-ups with no weight.
Intermediate option:
For time:
30 double-unders
30 jumping ring dips
30 double-unders
30 dumbbell box step-ups
30 double-unders
30 burpees
30 double-unders
♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box
Beginner option:
For time:
30 single-unders
30 foot-assisted ring dips
30 single-unders
30 box step-ups
30 single-unders
30 up-downs
30 single-unders
♀ 12-inch box
♂ 20-inch box
Coaching cues:
As you descend to the bottom of a kipping ring dip, try to keep your legs somewhat straight. When you reach the bottom, drive your knees up toward your chest and press down into the rings. This knee drive will help you kip your dips more efficiently.
Resources:
The Double-Under
The Ring Dip
Dumbbell Box Step-Up
The Burpee
The Single-Under
Ring Dip Scaling
Up-Down
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