Complete as many rounds and reps as possible in 20 minutes of:
20-second ring-dip hold at the bottom
20-second ring-dip hold at the top
15/20-calorie row
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout incorporates a bit of skill work and isometric holding. For each hold, accumulate the designated time. When we think about the ring dip, we are usually concerned with how quickly we can move between the top and bottom positions. However, for today, your challenge is the ability to stay active and hold these two positions. Pushing the pace on the rower will elevate your heart rate and make the holds more challenging, so push at your own risk.
Scaling:
Reduce the total time in the ring-dip positions. Reduce the calories on the rower.
To reduce the complexity of either of the ring-dip positions, set the rings to a height that allows you to put one or two feet on the ground and use your feet for assistance.
In case of injury or limitation, perform the holds on a straight dip bar. You may also consider holding the plank position at the bottom of a push-up — active and about 1 inch off the floor.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
20-second foot-assisted ring-dip hold at the bottom
20-second foot-assisted ring-dip hold at the top
15/20-calorie row
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
15-second plank hold from the knees
15-second push-up hold from the knees at the bottom (approximately 1 inch off the ground)
10/15-calorie row
Coaching cues:
For both ring-dip holds, focus on keeping the rings close to your body and rotating the hands so your thumb points forward.
Resources:
Ring Dip Hold | Top
Ring Dip Hold | Bottom
Rowing Technique Tips
Rowing | Body Position Tips
Rowing Tips
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