Varied Not Random – First Strict Ring Dip

Description

The First Strict Ring Dip Program from Beyond the Whiteboard is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, this cycle will help athletes learn this challenging, high-level gymnastics movement (with a focus on the difficult ring support hold), while also building upper body and core strength. After completing all sessions, the goal is for the athlete to be able to perform a strict ring dip independently and with proper form, enabling them to potentially set their sights on the strict muscle-up. As a prerequisite, athletes should already be able to perform 5 Push-ups and 10 secs Ring Support Hold.

Each session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop your tricep strength and shoulder stability. Training exercises such as strict and dynamic pressing movements, active holds, modified dips, and tempo gymnastic work will develop the strength, stability, and focus needed to perform this challenging move. Because the athletes skill is tested at the beginning of the program, their progress also becomes easier to gauge as the weeks go on.

The First Strict Ring Dip Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks. This recommendation is based on achieving the sweet spot of exposing your muscles to the stimuli while ensuring the right amount of recovery.

AM I READY?

BTWB recommends that youre able to complete 5 full reps of a strict push-up before attempting this program. In addition, you should be able to perform a 10-second ring support hold. These prerequisites are critical to your safety and success in the program. If you havent already, be sure to check out the VNR First Push-up Program to check that movement off your list.