Skill

7 sets of 4 ring dips
Banded, strict, or weighted

Rest about a minute between sets

Pick a difficulty that lets you hang on to sets of 4 across all 7 rounds, though it should get challenging by the end. If you’re very strong on this movement, consider adding some weight to it! Don’t kip!

Workout of the Day

4 rounds for time:
13 toes to bar
13 thrusters

13 minute time cap

Choose a barbell weight that lets you complete each round of 13 in two or 3 sets. Modify the toe to bar difficulty by lowering your target range of motion so that you’re able to finish the 13 reps in a similar breakdown. You’ll have about a minute and a half per movement if you want to finish under the time cap; not too crazy, but you’ll definitely have to keep an eye on your pace and keep moving.

standard: 65/45
rx and sport: 95/65
metcon: 4×2:00 on, 0:30 off