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10 Mind-Blowing Tricep Dips WODs to Kickstart Bigger Arms

Take your gymnastic skills to the next level.

These Tricep Dips WODs will help you build a stronger upper body and develop your gymnastic skills.

They include a mixture of ring dips, bench dips and other variations to allow you to choose what suits you best.

Also we have included some beginner training tips and progressions to get you started.

Ring dips are a tough training exercises you can perform on gymnastic rings. Not only do you require amazing strength to perform a set of dips, but you also need to keep yourself in balance at all times which requires great control of your own strength and proper physique to do ring-dips properly.

Ring dips in general is a great exercise for developing your triceps and shoulder flexibility.

Tips for Tricep Dips on Rings

Start and finish with the rings turned out the and the elbows locked, anything less is a partial rep and a weak position.

Do not hunch the back over to make the push more horizontal. You should aim to be as long through the torso as possible.

Do not arch back to get back up either. Keep the abdominals on and try to remain rigid through the torso.

Keep the hands close, letting the hands move away from the centre will make this action much harder (i.e the Bulgarian dip). Think about trying to squeeze the rings together as you push back up, this will also get the chest involved more.

The shoulders should raise towards your ears as you elbows move higher than your shoulders, and then depress again as you push back up.

Ring Dips Progrsesions

Ring Dips Technique for beginners with 3-Step Progression.

Tricep Dips WODs

Take your pick from our list of Tricep Dips WODs.

WOD 1 – 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

Tricep Dips WODs – 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.


15-12-9 reps for time of:

  • Cleans (115/75 lb)
  • Ring Dips


15-12-9 reps for time of:

  • Cleans (75/55 lb)
  • Push-Ups

WOD 2 – Homework

1,000 rep bodyweight Tricep Dips WOD.

4 rounds, 25 reps each

  • push ups
  • squats
  • tricep dips
  • v-ups
  • lunges, left leg
  • plank shoulder taps
  • lunges, right leg
  • bicycle crunches
  • mountain climbers
  • glute bridges

Tricep Dips WODs 3 – 1776

4 Rounds for Time

  • 17 Overhead Walking Lunges (45/25 lb Plate)
  • 7 Ring Dips
  • 6 Thrusters (135/95 lb)

Tricep Dips WODs 4 – Lindsay

For Time

  • 24 calorie Row
  • 24 Box Jumps
  • 24 Push-Ups
  • 24 Snatches (75/55 lb)
  • 24 Pull-Ups
  • 24 Burpees
  • 24 Thrusters (75/55 lb)
  • 24 Air Squats
  • 24 AbMat Sit-Ups
  • 24 Clean-and-Jerks (75/55 lb)
  • 2 x 400 meter Run
  • 24 Walking Lunges
  • 24 Push Presses (75/55 lb)
  • 24 Kettlebell Swings (53/35 lb)
  • 24 Front Squats (75/55 lb)
  • 24 Toes-to-Bars/Knee Raises
  • 24 Overhead Squats
  • 24 Ring Dips
  • 24 Wall Ball Shots (20/14 lb)
  • 24 Double Unders
  • 24 Handstand Push-Ups
  • 24 Kettlebell Snatches (53/35 lb) (alternating)
  • 24 Deadlifts (75/55 lb)
  • 24 Hang Squat Cleans (75/55 lb)

Movements may be done in any order. All reps for each movement must be completed before proceeding to the next movement. For the box jumps, box step-ups are allowed but not required.

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