3/31/2025

Gymnastics: Ring Dips

Strength Option:
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest (6 minutes total)
Level 1: Elevated Push Ups / Plank Hold on Elbows
Level 2: Box Dips [between boxes] / Ring Support Hold
Level 3: Ring Dips / Ring Support Hold

Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
6 min AMRAP
2, 4, 6, 8, 10... Strict Ring Dips
6 Burpees
* Continue adding 2 strict ring dips each round

Dexter

Affiliate Compete (RX+)

10 Rounds

40 Double Unders

10 Toes to Bar

3 Wall Walks

Freedom (RX'd)
10 Rounds
35 Double Unders
7 Toes to Bar
2 Wall Walks

Independence
10 Rounds
30 Double Unders
5 Toes to Bar
2 Wall Walks

Liberty
10 Rounds
30 Single Unders
5 Hanging Knee Raises
2 Inchworms

• Target time: 12-14:00

• Time cap: 20:00