January 17th, 2014

The Weighted Dip workout can be done with a kettlebell on one foot or in a weight belt, or even better with a barbell placed on the back of your bent knees by a special friend.  If you can get a Ring Dip, then shoot for one of these approaches.  If you cannot yet get a Ring Dip, practice with a band between the rings and find that band that allows you to do a small number of solid reps.  If one of your goals is to do a Ring Dip, this would be a good skill warmup before workouts in the future!
Strength:  Weighted Ring Dip 3-2-1-1-1
Work Capacity:
For time:
– Run 400M
– 20 Pull-ups
– Run 400M
– 30 Push-ups
– Run 400M
– 40 Sit-ups
– Run 400M
– 50 Squats
“Mistaking the lack of failure for success is a really common human error.”
 – Mario Vitton

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