Posts Tagged ‘Ring Dips’


Warm-up:
Dynamic stretching

MetCon:
For Time:

5 Rounds:
5 Pullups
10 Pushups
15 Air Squats

800m Cruise Intervals

5 Rounds:
5 Chinups
10 Ring Dips
15 Step-Ups

800m Cruise Intervals

5 Rounds:
15 Back Extensions
15 Glute Hamstring Raises
15 GHD Situps

800m Cruise Intervals

Post time to comments:

Cool-Down:
Post workout stretching


Warm-up:
Dynamic stretching
1600m easy run w/4x100m sprints

MetCon:
5 RFT:

10 Ring Rows
10 Ring Dips
400m Intervals (slightly slower than sprints)
20 Alternating Split Lunges
20 Bicycles

Post time to comments:

Cool-Down:
Post workout stretching


Warm-up:
Dynamic stretching

MetCon:
For Time:

5 Rounds:
5 Ring Dips
5 Jumping Air Squats
5 Ring Rows

1600m Cruise Intervals

5 Rounds:
5 Ring Dips
5 Jumping Air Squats
5 Ring Rows

1600m Cruise Intervals

5 Rounds:
5 Ring Dips
5 Jumping Air Squats
5 Ring Rows

Post time to comments:

Cool-Down:
Post workout stretching


Warm-up:
1600m Easy Run with 4x100m sprints

MetCon:
6 RFT:

400m Intervals
7 Chinups
7 Ring Dips
7 Explosive Step-Ups

(Rest to 75% before and after each Sprint)

Cool-down:
1600m Easy Run

Post total time and distance to comments:


Warm-up:
1600m Easy Run

Strength:  (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
Situps
Glute Hamstring Raises

Cool-down:
1600m Easy Run


Warm-up:
1600m Easy Run

Strength:  (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
Situps
Glute Hamstring Raises

Cool-down:
1600m Easy Run


Warm-up:
1600m Easy Run

Strength:  (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
V-Ups
Glute Hamstring Raises

Cool-down:
1600m Easy Run