Complete as many rounds and reps as possible in 20 minutes of:
20-second ring-dip hold at the bottom
20-second ring-dip hold at the top
15/20-calorie row
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout incorporates a bit of skill work and isometric holding. For each hold, accumulate the designated time. When we think about the ring dip, we are usually concerned with how quickly we can move between the top and bottom positions. However, for today, your challenge is the ability to stay active and hold these two positions. Pushing the pace on the rower will elevate your heart rate and make the holds more challenging, so push at your own risk.
Scaling:
Reduce the total time in the ring-dip positions. Reduce the calories on the rower.
To reduce the complexity of either of the ring-dip positions, set the rings to a height that allows you to put one or two feet on the ground and use your feet for assistance.
In case of injury or limitation, perform the holds on a straight dip bar. You may also consider holding the plank position at the bottom of a push-up — active and about 1 inch off the floor.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
20-second foot-assisted ring-dip hold at the bottom
20-second foot-assisted ring-dip hold at the top
15/20-calorie row
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
15-second plank hold from the knees
15-second push-up hold from the knees at the bottom (approximately 1 inch off the ground)
10/15-calorie row
Coaching cues:
For both ring-dip holds, focus on keeping the rings close to your body and rotating the hands so your thumb points forward.
Resources:
Ring Dip Hold | Top
Ring Dip Hold | Bottom
Rowing Technique Tips
Rowing | Body Position Tips
Rowing Tips
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Comments on 251105
145 Comments
M/55 👨🏻🦳
AMRAP in 20 minutes of:
20-second ring-dip hold at the bottom
20-second ring-dip hold at the top
15/20-calorie row
7 rounds +2 cal (exta 1:19 to end 8th round)
6 rounds plus 22 reps - Rx’d
8 + 10 sec rx
M/39/6’/172#
8 rounds Rx
Deo gratias
RX 8 rds. + holds and 11 cal
5 rounds 18ish minutes
Good one
Complete as many rounds and reps as possible in 20 minutes of:
20-second push-up hold at the bottom, 1in off the floor
20-second plank hold
200m run
9 rounds + push-up hold at the bottom + 9 sec plank hold
6 rounds + :20 + :20 + 17 cals
Rx 8 + :25 seconds of holds
(abs were feeling it on first few rounds and then subscaps were feeling it last several rounds trying to keep arms tight to body. We will see if the elbows are sore the next few days!)
Rx
6 rds + 20sec + 10sec
Did the first few dip portions unbroken and my chest/shoulders blew up!
6 rounds - RX
13:11
Rx 7R+ 20s top hold
12 min
6 rounds 15 calories rows
Intermediate Rx:
6 rounds + both sets of holds.
Complete as many rounds and reps as possible in 20 minutes of:
20-second ring-push uphold at the bottom
20-second ring-push up hold at the top
15- calorie row
6 rounds + 20 s + 20 s + 4 cal
6 rounds
Feet assisted bottom and top of hold and that was tough!
Push up bottom hold and palm plank hold as no rongs available
Substituted rowing with running
8 Rounds
6 + 50
Assisted Dip at bottom
Dip held at top unassisted
50 yom / 200lbs
7 Rounds
M44 / 96kg
20 min / 7 rounds
20-second ring-dip hold at the top
20-second ring-dip hold at the bottom foot assisted
20 calorie row
Complete as many rounds and reps as possible in 20 minutes of:
20-second ring-dip hold at the bottom foot assisted
20-second ring-dip hold at the top
15 calorie row
7 rounds + 4 cal rows
6 rds RX
Low recovery today so just moving today
20s bottom pushup hold (rd 1 normal, others knees)
20s high plank (all feet)
20cal row
7rds + 20s + 20s + 4cal row
3 rounds 15 calorie rows
I'm new to this , what does it mean for the 15/20-calorie row? After doing a round of the rings (hold at top. And bottom) then jump on rowing machine til it says I burned 15-20 cals? Then on to round 2?
Thanks guys!!
Rxd 5rds+ 20 sec+20sec
Rx today and took breathers between ring sets to reset.
6 rounds
8 rds + 11 cal
Total reps 7. Walking gym only.
To all the peeps out there getting it in, even when you don’t have a CrossFit official gym, much love ❤️🔥
Then went for a swim, and got invited to the sim team which was legit.
Rx 8 rounds
Intermediate
15 cal row
7 rounds completed
Rx 9 rounds + 40 seconds
*All Holds were :10/:10 with about :05 between sets.
*All Rows >1200 Cal/hr
Fantastic work!
4+6 cals
Rxd
5+7cals
Would have been Rx if I hadn't messed up and did 15cal/round 🤦🏻♂️
8 rounds + ~10sec
Couldn't hold the bottom any more and wasted the entire last minute just trying to. Slow rowing for the most part given that my legs haven't recovered from Hortman 48hrs ago.
Son(18)
Rx
5 rounds+ 25sec
Still pretty great output!
8 rounds
finished last set of calories with two seconds to spare😂
Awesome!
39 M / 190lbs / 70”
RX 8 + 2 (both ring dip holds at the bottom and top, did not make it back to the rower)
Very well done!
Scaled bottom of dip to 2 heels on box, rest Rx
7 rounds + 20&20 + 16 calories
= 160s bottom, 160s top, 156 cal
8 rounds as rx’d with 4 seconds to spare
Dad: 6+:20 foot assisted bottom of ring hold+:02 plank w/hands on 14” box
It’s possible we each counted a round extra based on everyone else!
Rx 7+7 cals rower
Rx’d: 9 rds at the buzzer. Holds were unbroken.
Unique and tough, thanks HQ. My fingertips are numb 😆.
Interested to see how many rounds over 10 are achieved by Eason and Spencer! Vegas odds: 13 rounds each.
Wow, Coastie, 9 is already a lot @ Rx! Awesome! Agree, this was a unique one in a good way!
Fantastic work today, Coastie Express!
Haha! Thanks for having faith in me! But I only got you by :40 of holding!
Well done!
That’s dope, bro, especially keeping pace with Derek!
I’m thrilled when I can pull a half Derek!
WOD [garage]
20251105
WARMUP
10 mins
30 sec. Samson stretch e/ side
10 Cossack squats
10 pvc good mornings
10 AbMat sit-ups
10 ring rows
10 jumping ring dips
Repeat
METCON
AMRAP20
10 sec ring dip hold @ top
10 sec ring dip hold @ bottom
200m run
Rds+reps: 9+1
M||53||5'9"||215
15-second plank hold from the knees
15-second push-up hold from the knees at the bottom (approximately 1 inch off the ground)
15-calorie row
4 2/3 rounds
Subbed to
120’ farmers carries, 53 and 44# kbs
20 sec ring hold at the top
20 cal rows
6 rounds + 4 cals
7 rounds in 21:01
FC were about 30 sec in the warmup round, so a tad longer as the rounds progressed. Rows definitely got longer at about r5. Fun workout!
63/5’8”/159
That's a nice sub & great job with ring holds!
Nice work! I’m going back to “Jim Express”, your psychic powers didn’t prevail.
Jim Rix-press?
Well done, Jim!
Unfortunately this wod wasn't happening for me.
Opted for a 2 mile walk w/30# vest.
@ Jim R--at least no DL's!
Yes, I was disappointed for everyone. At least those rows were exactly what my sore squat/DL muscles needed.
Sounds like a great option and a lil practice for Chad next week.
Jim Rix-press?
Still great getting in weight bearing & movement & 30# is significant!
Just when we all thought we had HQ's M.O., no DLs for us. The students are still the students, grasshopper.😅
Nice getting work in still!
I’m glad the Jim Rix-press psychic powers were off today cause I might have been there with you had there been DLs.
There you go, CN, it’s been said/typed 3 times so it’s now a thing.
As long as y’all remember this is a sllooowwww moving express.
8 rounds + 40 seconds (Rx)
Dang. That’s moving! Ok, not exactly in a mostly isometric workout, but you know what I mean. Great job!
Very nice!
Great job!
M/32/201
7 rds
Intermediate-ish: 9 rounds + 4 cals
No rings or boxes today
20 cals on rower
20s high plank hold
20s bottom of push up hold
Rows as Rx'd holds were between 2- 24 in boxes (shoulders don't like ring/TRX instability) top holds were no assist, holds @ bottom were single leg toe assist.
8 rounds*
* right at buzzer & I'm grateful because I was pushing hard on the last row to get more reps/rounds, but not sure I had a Favo finisher in me today! Isometric work is no joke, plus practicing rowing for cals! Great one, HQ! Would not have done this to myself!😅 But oh so effective!
Nice job, beating that buzzer, b/c if you’d been 2 sec faster we ALL know it would have been a 9 rounder for you!
Nice! Your OCD got a rest day!
Awesome job, and I right there with Jim and Coastie about what we know you would have done with more than a couple seconds left!
56M
7 rounds Rx
Nice, Steven!
M 55/210/6’
7 rnds as rxd. That bottom hold was really tough the last few rnds!
Great work! Tough ALL rounds, that one!
4+20/-/-
6 rounds
Ring muscle up + 15 secs each
Great!
Subbed dip bar (no rings this morning)
7 rds
I could have brought rings from home but didn't think about it until it was too late. All holds UB. Pushed to near discomfort on the rower - drag 4, 53 sec fastest, 57 sec slowest. Like James, rower was a fair distance from the dip bar but it probably actually helped me catch my breath.
Awesome job, Lincoln!
Thank you so much again for your rowing insight! I kept the drag @ 5 & all were just under or at 1:00! Not just a great athlete; a great virtual coach!👏
Nice work, Link! And what Favo said 👆🏼. You got that rowing dialed in.
Thanks you two! Glad my insight helped you out, Favo!
20-second ring-dip hold at the bottom (foot assist)
20-second ring-dip hold at the top (Rx)
25 pulls on rower
7 rds plus holds & 6 pulls on rower
Well done!
Intermediate option:4-rds plus 20 sec bottom
Good work!
After clean, strengh and gymnastic,
wod (beginner option with 25 SDHP@kb20kg=15cal.Row) 6 round+5SDHP)
Intermediate 7 rounds +:20
30% bottom hold support
Well done!
20 low hold with toe support, 20 high hold, 20 cal row
Fantastic! That low hold is tough!!
rxd at the Y. Had to bring my rings from the garage gym. Unfortunately the rower was about 40-45s away each transition but may have helped to give me a breath.
7R + lower and upper holds.
all holds unbroken but both got tough in the later rounds!
Great job! I was in a similar situation with the rower.
Nice work!
Awesome work, James. You might’ve cleared 9 or 10 if not for the transition.
7 rounds
M52/5'11/225#
RX
7 rds
That top position was a bear!
M 53/ 175cm/77kg
20 minutes of: 7rounds+48 reps
( 20+20+8 cal=48 reps)
20-second ring-dip hold at the bottom
20-second ring-dip hold at the top
20-calorie row
Dip bars
Recumbent stationary bike
6 rounds
Oh, nice sub! Seems like a solid core workout, that bike!
Wow! Impressive! Well done!!!
Awesome!
8 rounds + 20sec, 20sec, 1 cal
Awesome!