Target time | 11:00-17:00

Today’s workout is an upper body pressing strength and stamina day. It also directly correlates to our monthly focus with Amanda.

Expect the dips to get more challenging as each round passes. Very few people will be able to maintain larger sets throughout the entire workout. Use the run as a means to recover before returning to the rings for the next set and don’t push the run if you are struggling on the rings. But, if you motor through the ring dips and are looking to move faster, push the run as hard as possible.

Challenge yourself on the ring dips today. As long as you can complete the strict ring dips in 5 sets or less, then give dips a go. If you can perform a couple of dips each round, perform what you can and then add a band or use your legs to finish out the set. This is a great way to build stamina and get practice.

Today is less about crushing your soul and more about getting practice.

Prior to the workout, we will spend time in the warm-up practicing muscle-ups and low-ring transitions. This will help us warm-up for the ring dips and give us some practice with the movement prior to Amanda at the end of the month.