These ring dips tricep workouts are designed to build power muscle and strength across a broad range of time domains and functional tests for CrossFitters.
ELIZABETH
- 21-15-9 Reps For Time
- Cleans (135/95 lb)
- Ring Dips
With a running clock, as fast as possible perform 21 Cleans and 21 Ring Dips, then 15 Cleans and 15 Ring Dips, then 9 Cleans and 9 Ring Dips. “Elizabeth” can be performed with either Squat Cleans (typical Rx) or Power Cleans (sometimes called “Power Elizabeth”).
Score is the time on the clock when the final repetition (the 9th Ring Dip) is completed.
Good Times for “Elizabeth” (source)
– Beginner: 10-14+ minutes
– Intermediate: 7-10 minutes
– Advanced: 4-7 minutes
– Elite: <4 minutes
Tips and Strategy
As needed, break the Ring Dips up into manageable sets from the beginning. If you go to failure on the Ring Dips, you’ll be stuck at the rings, performing singles, resting for several seconds between repetitions.
If you perform Squat Cleans, break the reps into smaller sets, as Squat Cleans are more muscularly fatiguing than Power Cleans are. Try one of these rep schemes, and rest a few seconds between sets:
Round of 21: 6, 5, 4, 3, 2, 1 or 6, 5, 5, 5
Round of 15: 5, 4, 3, 2, 1 or 5, 5, 5
Round of 9: 4, 3, 2 or 5, 4
If you perform Power Cleans, aim for big sets during the rounds of 21 and 15, and go unbroken on the round of 9.
Intended Stimulus
“Elizabeth” should make you feel both physically exhausted (your triceps should be on fire and your quads–if you performed Squat Cleans–should be burning) and mentally fatigued. “Elizabeth” is highly mental, especially for athletes that don’t know their limits when it comes to Dips. You’ll constantly be walking the line between intensity (good) and burnout (bad), and that’s a tough place to be. Scale “Elizabeth” so you can get it done in around 10 minutes; but don’t scale it to where you walk away completely unscathed–it should still hurt.
Scaling Options
“Elizabeth” is a classic benchmark that should be completed relatively quickly. It can be performed with either Squat Cleans or Power Cleans. Decide which version/technique you’ll use before you start, then stick with it. Go lighter on the Cleans and modify the Ring Dips so you can complete the work in fewer than 10 minutes.
Intermediate
15-12-9 reps for time of:
Cleans (115/75 lb)
Ring Dips
Beginner
15-12-9 reps for time of:
Cleans (75/55 lb)
Push-Ups
CRACKED
- 5 Rounds in 15 minutes
- EMOM for 3 minutes:
- Minute 1: Max Unbroken Pull-Ups
- Minute 2: Max Unbroken P-Bar Dips
- Minute 3: Rest
Set timer for 15 minutes. One round consists of a 3-minute EMOM. Complete 5 rounds. Reps are broken when your hands come off the bar or your feet touch the ground.
Score is total reps completed in all five rounds.
Scaling
5 Rounds in 15 minutes
EMOM for 3 minutes:
Minute 1: Max Unbroken Ring Rows
Minute 2: Max Unbroken Hand Release Push-Ups
Minute 3: Rest
ELIZA PLUS
- 27-21-15-9 Reps for Time
- Power Cleans (135/95 lb)
- Ring Dips
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 27 Power Cleans and 27 Ring Dips before moving on to 21 Power Cleans and 21 Ring Dips and so on.
Score is the time on the clock when the last set of Ring Dips is completed.
Scaling
For Time
27-21-15-9 reps of:
Power Cleans (95/65 lb)
Hand Release Push-Ups
JT
- 21-15-9 Reps For Time
- Handstand Push-Ups
- Ring Dips
- Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 21 Handstand Push-Ups, 21 Ring Dips, and 21 Push-Ups before moving on to 15 repetitions of each movement, etc.
Score is the time on the clock when the last round of Push-Ups is completed.
Scaling
Your scaling should be aimed to preserve the geometry of the pushes while being able to handle the volume of reps at a fair pace. This is an excellent opportunity to practice experiencing muscle fatigue in gymnastic movements. The key: don’t go to failure, break early and often from the beginning.
Intermediate
12-9-6-3 reps of:
Handstand Push-Ups
Ring Dips
Push-Ups
Beginner (A)
15-12-9 reps of:
Box Handstand Push-Ups
Banded Ring Dips
Rack Push-Ups
Beginner (B)
21-15-9 reps of:
Banded Pike Push-Ups
Banded Ring Dips
Ring Push-Ups
WILMOT
- 6 Rounds For Time
- 50 Air Squats
- 25 Ring Dips
Ring Dips Tricep Workouts – FRANK CALLAHAN
- 3 Rounds for Time
- 10 Bench Presses (60% BW)
- 10 Tricep Dips
HEATHER
- 3 Rounds For Time
- 550 meter Row
- 12 Deadlifts (225/155 lb)
- 21 Rings Dips
COPEY
- 21-15-9 Reps for Time
- Bench Presses (Bodyweight)
- Deadlifts (Bodyweight)
- Ring Dips
JOHN FLORIO
- For Time
- 10 Bench Presses (75% BW)
- 10 Ring Dips
- 20 Bench Presses (50% BW)
- 20 Diamond Push-Ups
- 30 Bench Presses (35% BW)
- 30 Push-Ups
Bench press weights are based on percent of athletes bodyweight (BW). Athlete must load own bar.
LIVING ROOM MASH
- For Time
- 10-9-8-7-6-5-4-3-2-1 Burpees
- 20-18-16-14-12-10-8-6-4-2 Chair Dips
- 30-27-24-21-18-15-12-9-6-3 Sit-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 10 Burpees, 20 Chair Dips, and 30 Sit-Ups before moving to 9 Burpees, 18 Chair Dips, 27 Sit-Ups, etc.
Score is the time on the clock when the last round of sit-ups is completed.
Ring Dips Tricep Workouts – CIRCUS
- 10 Rounds for Time
- 25 Double-Unders
- 10 D-Ball Slams (30/20 lb)
- 5 Ring Dips
With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.
Score is the time on the clock when the last round of Ring Dips is completed.
ANDREW BRUNN
- 5 Rounds for Time
- 3 Overhead Squats (135/95 lb)
- 6 Handstand Push-Ups
- 9 Bench Presses (135/95 lb)
- 12 Rings Dips
RONNIE GIES
- 4 Rounds for Time
- 18 Pull-Ups
- 18 Sumo Deadlift High-Pulls
- 18 Wall Ball Shots (20/14 in)
- 18 Ring Dips
B-1
- 3 Rounds for Time
- 400 meter Run
- 21 Kettlebell Swings (1.5/1 pood)
- 15 Knees-to-Elbows
- 9 Ring Dips
CHUCK
- 10 Rounds for Time
- Push-Ups (3-6-9-12-15-18-21-24-27-30 reps)
- Pull-Ups (1-2-3-4-5-6-7-8-9-10 reps)
- Dips (2-4-6-8-10-12-14-16-18-20 reps)
- Chin-Ups (10-9-8-7-6-5-4-3-2-1 reps)
- Pistols (5-5-5-5-5-5-5-5-5-5 reps)
In the first round complete 3 push-ups, 1 pull-up, 2 dips, 10 chin-ups and 5 pistols. In the next round complete 6, 2, 7, 10 and 5 of each movement, and so on for 10 rounds. The difference between a pull-up and a chin-up is the hand position on the pull-up bar (hands should face inward for pull-ups, outward for chin-ups).
Ring Dips Tricep Workouts – ADONIS
- 21-15-9 Reps for Time of:
- Pull-Ups
- Ring Dips
- Back Squats (135/95 lb)
- Start each round with a 600 meter Run
Perform back squats from a rack.
BRUTUS
Ring Dips Tricep Workouts
- For Time
- 1-2-3-4-5-6-7-8-9-10 reps of:
- Hang Power Cleans (40% BW)
- Overhead Squats (40% BW)
- Ring Dips
- Then, 800 meter Run
- Then, 10-9-8-7-6-5-4-3-2-1 reps of:
- Hang Power Cleans (40% BW)
- Overhead Squats (40% BW)
- Ring Dips
Working weight for the barbell movements is 40% of the athlete’s bodyweight.
THOMAS DEANGELIS
- 8 Rounds for Time
- 3 Thrusters (185/135 lb)
- 5 Box Jumps (30/24 in)
- 3 Cleans (185/135 lb)
- 5 Burpee Ring Dips
PIKE
Ring Dips Tricep Workouts
- 5 Rounds for Time
- 20 Thrusters (75/55 lb)
- 10 Strict Ring Dips
- 20 Push-Ups
- 10 Strict Handstand Push-Ups
- 50 meter Bear Crawl
Ring Dips Tricep Workouts – ARMBLASTER 2000
- AMRAP in 8 minutes
- 12 Ring Dips
- 10 Strict Presses (20/15 kg bar)
- 8 Thrusters (20/15 kg bar)
- 6 Push-Ups
- 4 Kettlebell Sumo Deadlift High-Pulls (24/20 kg)
