Take 10 minutes to review Ring Dips, practice/warm-up, and explore scaling options as needed.

Suggested scalings:
Matador Dips
Bench Dips
Heel Box Ring Dips

For time:

21 Ring Dips

21 Inverted Rows

21 Push-ups

21/15 Row Calories

15 Ring Dips

15 Inverted Rows

15 Push-ups

15/12 Row Calories

9 Ring Dips

9 Inverted Rows

9 Push-ups

9 Row Calories

Target time: 10-12 minutes
Time cap: 15 minutes
Large Class Target time: 12-14 minutes
Large Class Time cap: 18 minutes

This is one of the workouts designed to take you to the edge of muscle fatigue. You want to be strategic with your sets to avoid falling off and hitting failure. Once you’ve reached it, it’s just a waiting game until you can streak out singles. The bouncing back and forth on the push/pull is intentional to avoid early burnout.

It’s like your arms and shoulders have just been put through a meat grinder, filled with air to the point of exploding.