Tag Archives: Ring Dips

Pullups, Dips, Row and TRX Tricep Press

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Every 2 minutes for 10 minutes

  • 3 x Strict Chest to Bar Pullups
  • 8 x TRX Tricep Press

Then every 3 minutes for 15 minutes

  • 15 Calorie Row
  • 9 x Ring Dips
  • 3 x L-Sit Pullups

Finisher Bike HIIT

  • 3 x 30 seconds on/30 seconds off
  • 3 x 60 seconds on/60 seconds off
  • 3 x 45 seconds on/45 seconds off
  • 3 x 30 seconds on/30 seconds off

Results: Pullups were very disappointing all around. Today felt like I had not improved at all over the last month.

Pullups, Row and Devil Press

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3 rounds

  • 5 x Explosive Pullups (as high as possible)

3 rounds

  • 3 x L-Sit Pullups
  • 6-8 x Cable Pulldowns @ 95lbs

3 rounds

  • 8-10 x Bar Reverse Rows (feet as high as possible)
  • 8-10 x Strict Ring Dips

Then inspired by the Dutch Throwdown 2022 Buddy Edition, for max Devil Press, 6 rounds of 1 minute work/1 minute rest (12 minutes total)

  • Row 120m
  • Max Reps Devil Press @ 14kg per hand

Finisher

  • Run 5k

Results: Explosive Pullups managed only 5, first hit about mid chest. Metcon 30 reps… 5 Devil Press per round.

Front Squats and Pullups then Lunges, Row and Dips

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With bottom of rings waist high, 3 rounds of

  • 5 x Weighted False Grip Ring Row @ 10kg

Every 3 minutes for 12 minutes (4 sets)

  • 5 x Front Squat @ 75%
  • Rest 1 minute
  • Max Effort Unbroken Strict Pullups

Then 3 rounds for time of

  • 20 x Alternating KB Lunges @ 14kg (10 per leg)
  • 15 Calorie Row
  • 10 x Ring Dips

Results: Used 175lbs/ 80kg. Pullups 12-8-5-6. Metcon 7:41.