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 athlete’s 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 you’re 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 haven’t already, be sure to check out the VNR First Push-up Program to check that movement off your list.
10 PVC Pass Throughs
Forward Crab Walk, 15 ft
Backward Crab Walk, 15 ft
-- then –
Stretch your wrists on the ground with hands facing forwards, backwards and sideways. Stretch your biceps by laying on your stomach with arms out to your sides and rotating your body.
Plank Hold, 1 x 120 sec
Accumulate 120 secs.
Training isometric holds is a great way to build our foundation, but we need to make sure we are breathing. Do not hold your breath on any isometric holds, or any dynamic movements for that matter. Learn to breathe while you work during this program.
Banded Tricep Extensions, 3 x 30
Building endurance in the triceps will help with getting your strict ring dip. Make sure these are controlled reps. Get a little pause at the bottom and maintain a hollow midline the whole way through your set.
Toe Spot Box Dips, 3 x 5
We are starting to actually train the pressing motion for a strict ring dip, but with a little assistance for this drill. You are choosing how much support you need here. These reps should not be super challenging, but also not easy. Find a moderately challenging assist. Lower down to where your shoulders are below your elbows and then fully lock out at the top.