Log in to BOXROX Pro

Ring Dips Tricep Workouts to Build Explosive Upper Body Strength for CrossFit Athletes

15. 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.

16. Brutus

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.

17. 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

18. Pike

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

19. 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)

Image Sources

Related news