Complete as many rounds as possible in 12 mins of:
10 Ring Dips
L-Sit Hold, 20 secs
10 Dumbbell Box Step Overs, 50/35 lbs, 20 in
Pull-up Bar Hang, 20 secs
Intended Stimulus
✔ 3-6 rounds.
✔ Shorter duration holds to encourage athletes to go unbroken.
✔ Ring dips in 3 sets or less.
✔ Find hold and hang options that allow for unbroken efforts in the warm-up and 2 sets or less in the workout.
Movement Scaling Options
Ring dips | Reps, foot-assisted ring dips, push-ups from the knees
L-sit hold | Duration, bend one or both legs, tuck hold, plank hold
Dumbbell box step-overs | Load, box height
Hang from pull-up bar | Duration, foot-assisted hang
Stretching & Campfire
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
“There are three ways to ultimate success: The first way is to be kind. The second way is to be kind. The third way is to be kind.”
— Mister Rogers
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