For time:
21 power cleans, weight 1
21 high-ring dips
15 power cleans, weight 2
15 high-ring dips
9 power cleans, weight 3
9 high-ring dips
Perform a muscle-up to get to the high rings before beginning each set of dips and any time you break the reps.
♀ 95/125/155-lb barbell
♂ 135/185/225-lb barbell
Post time to comments.
Stimulus and Strategy:
Today, you'll take on a variation of the classic workout Elizabeth. Increase the load on the power cleans, starting with a moderate load and finishing with a heavy set of 9 — the load should require mostly singles for the second and third sets.
You must start each set of ring dips with a muscle-up, and if you break on a set, you must perform a muscle-up before continuing. Note that the ring dips will get challenging, so do not to push to failure on any set. Breaking the first set into 7/7/7 can help manage fatigue, even if it costs you an extra muscle-up or two.
Intermediate option:
For time:
21 power cleans, weight 1
21 ring dips
15 power cleans, weight 2
15 ring dips
9 power cleans, weight 3
9 ring dips
♀ 75/95/105-lb barbell
♂ 115/135/155-lb barbell
Beginner option:
15-12-9 reps for time of:
Power cleans
Foot-assisted ring dips
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Power Clean
The Ring Dip
The Kipping Muscle-Up
Foot-Assisted Ring Dip Scaling Tips
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Comments on 260829
98 Comments
22:00
22:00
95-115-135
I did two rmu drills to start and for each time Ibroke the dips.Did foot assisted ring dips.
10:26
10:24
55-60-65 power cleans
no rings, so i did box dips on toes 21-15-9
20:44 at 135-165-195lbs. 7’s, 5’s, and 3’s on dips except last rep (lost count so I tried one more dip and failed) so did another muscle up. Strict ring dips except around 5 reps total. Mostly triples on 165lb cleans, and all singles at 195lb.
Dad: 20:13 with 45lb and angled ring pushups
Rx 12:19
Cleans: singles, Dips: unbroken
35-35-40
Foot assisted ring dips
8:23
Rx 8:52
115, 135, 145
Assisted ring dips
Beginner: 4:22
made this up on 8/30 at the Y after putting my son through some lifts. short on time and no rings. Intermediate plus weights (135 - 155 - 185 lbs) and parallel bar dips.
8:01.
225 lbs for 9 reps would have been too many as that is close to a 1RM. 185 for 9 was still a good challenge. The other loads I was able to string together in decent sized sets.
14:01
16:49.84
intermediate with foot assisted ring dips
Padraig - 50/60/70kg + ring dips
Maria - 20kg + foot assisted ring dips
Swapped after 7’s on the 21
5’s on the 15
3’s on the 9
Time: 11.37
09:04 INTERM
135/165/205#
ring dips
RMU & Ring Dips UB
M45
Time: 14.55 min
21 power cleans, weight 1, 7-7-7
21 regular dips, no rings available
15 power cleans, weight 2, 5-3-2-1-1-1-1-1
15 dips
9 power cleans, weight 3, singles
9 dips
55 kg / 75 kg / 82,5 kg barbell
Bar dips 12:20
18:33
Last round of power cleans took a long time.
Rx 7:24
*Singles for all Power Cleans.
*Unbroken Ring Dips on High Rings!
**Those 225lb. Cleans were a doozy!!!
Rockstar!
That’s nuts, way to go!
Beginner ring dips
14:34
11:55 not Rx. The barbell was between intermediate and Rx: 135/155/185. 1 strict C2B before every set of dips. Dips Rx. Cleans were in 3s with 135, in 2s with 155, and singles with 185. Times: 2:31/3:00/2:14. Dips were 7+7+7/8+7/9 so 6 total C2Bs. Times: 1:58/1:30/0:40. I think I was too conservative with the lightest cleans but pushed it well on 185. This was a heavy barbell for me and I haven’t done dips in months so I was a bit apprehensive about this WOD. Last time the dips came up I couldn't even get my shoulders to be stable at the bottom of the dip hold. So since that WOD I started working on getting back into those holds during warm-ups and I think it showed today. Will see what the shoulders have to say about it tomorrow :)
Feelin good today!
M31 / 187cm / 111kg
Full Rx
8:38
Unbroken dips and cleans broken into 2 sets each. 👍🏻
Looking good too. That's impressive!
Went low and light to stay safe & with decent form
12-9-6 of 2x30# db power cleans, jump up to ring dips. 5# ankle weights on each leg.
5:00 even
Unbroken cleans; ring dips in batches of 3 with 5 sec break between -- until it was 2 then 1 for final 3 dips.
Think this is the most ring dips I've done in a workout. Have been doing high-rep bar dip sets 2-3x / week, which I think helped.
21-15-9
95-115-135
15-12-9 Ring Dips
9:14
Bar dips with bar muscle ups
13:36
Did heavy front squats before
Ladies Rx weights
Low ring MU transitions to start RDs (high rings not possible)
12:08
11/10, 2-4 reps at a time, singles for PCs. RDs broke 11/6/4, 10/5/UB. The 9 PCs took longer than expected.
Dang. Wish I'd thought of that MU transition work. 155# is a lotta weight for PCs for most...way more than I can get.
Rx power cleans
Regular dips, no muscle ups
23:56
Intermediate+ :
Scaled only the weights to intermediate
7:56
All high ring dips unbroken
M/ 43y/ 177lbs/ 68”
No slogging thru this workout for the Coast-master!
Hell yeah, amigo!
CrossFit AFK
11:28 - Sc
15-12-9 reps, everything else Rx.
Intermediate 8:38
I would of loved doing this workout in 2016. Great design
Rx outside, pacing a little because my legs are trashed from 300 air squats yesterday
10:33
Kipping high-ring dips were unbroken. PCs broken up once in at 135lbs, three times at 185lbs and 225lbs were all singles
That's kick ass, Sam.
Hell yeah
Awesome!
Rings dips (15/6, 9/6, 9)
9:11
Too light for the intended stimulus, but feels goodto know I had 5-7# left in the tank.
63/5’8”/163
Heck yeah, nice work!
Great job, Jim! I meant to do the heaviest set in pairs but technique just didn't feel like it was going to hold up for that once I got to them.
Question: does the lockout from a MU count as the first rep of dips?
85-105-125 lbs cleans, TRX ring dips from part squat, 2x chest-to-bar pull-ups before each dip set (10 total C2B)
10:39
14:52
Rx-high ring dips/Intermediate weights 1-2-3
16:55
3rd weight was 185
Foot assisted for the muscle up portion.
For time
21-15-9
Power cleans @ 105-125-145
High ring dips. Jumping MU to get up there.
14:49
Round times
R1 | 02:58 |
R2 | 01:45 | -73 s
R3 | 04:07 | +142 s
R4 | 01:15 | -172 s
R5 | 04:15 | +180 s
R6 | 00:29 | -226 s
Ø 02:28
Warm up - 12 min build to a heavy single power clean
95(5)-115(4)-135(3)-145(1)-155(1)-165(f). Use about 70%-80%-90% of today’s heavy for the workout.
Strong. BW PCs x9 is great!
Great job, bob!
Very well done, Bob!
Intermediate
11:02*
*one barbell changed weight btw rounds.
Sets of 5 round of 21
Fast singles rounds of 15 & 9
Scaled weight 70-80-90
Dumbbell floor presses 25#
Beginner option:
15-12-9 reps for time of:
Power cleans
Foot-assisted ring dips
45-65-85 cleans
4:40
-13:23
95/115/135 for Power Cleans
Rx reps with PC @ 45-55-65#, box dips & HKR in place of MUs @ 11, 9,7 reps: 5:50
Speedy!
Blazing there, Favo!
DB power cleans 110/115/120
Bar dips +5lbs belt/+10/+15
Nice work, especially those weighted dips.
Bar dips 21/15/9
Time: 14:40
intermediate/6:55.34
21/15/9/power cleans(34kg/43kg/47kg)
21/15/9/box dips
Intermediate
10:14
-power cleans (65, 85, 105, 125, 145, & 155 lbs)
———————
For time:
21 power cleans (75 lbs)
21 dips off box
15 power cleans (105 lbs)
15 dips off box
9 power cleans (125 lbs)
9 dips off box
———————-
Every minute on the minute for 6 minutes:
-10 bicep curls with the barbell
8:08 rx.
unbroken ring dips
Way strong and fast.
intermediate
17:09
scaled ring slanted pull up
Time: 10:10
Rx scheme, power cleans 50-60-70kg
Dips on matador, no rings.
11:51
10:57
RX weigths
1 bar MU directly into ring dips (no high rings)
30-40-50kg
ring dips
body weight 60kg
60-70-80kg
RMU DIPS