Ring Dip Progression Template For CR PDF

Ring dip progression template for CrossFit • Fitness Insight Blog Page 1 of 18
Ring dip progression template for CrossFit
This is the second post in a series of

programming templates for individuals
looking to improve quickly at the
145 fundamental gymnastics movements in
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CrossFit. The first four articles will address
these four movements (pull ups, ring dips,
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Hand stand push ups, and muscle ups)
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because they have a high magnitude of
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The order of this series will be as follows:
• Pull-up progression template for CrossFit

• Ring dip progression template for CrossFit (you are here)
• Handstand push up progression template for CrossFit
• Muscle Up progression template for CrossFit (Full Course)
• Putting it all together template (Full Course)
• HD Movement library with all movements (Full Course)
http://www.chrisstroud.net/ring-dip-progression-template-for-crossfit/ 28/03/2016
In this post i’ll outline a framework you can use to progress to the point
where if a workout like Elizabeth came up (21-15-9 of cleans and ring
dips) you can do the dips unbroken. Furthermore, getting to phase 3 for
ring dips will later be a pre-requisite to phase 1 of the Muscle up
progression template.
Phase 1
Current ability: 1-10 parallette dips with feet on the ground. Bent or
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straight leg.
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92 8-10 parallette dips with legs on bench. 25lb for women and 45lb
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Strengthening for structures involved in the dip. Primarily

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3 workouts a week with at 1-2 rest days between each.
Phase 1 weekly template

WHEN DAY 1 DAY 2 DAY 3
Volume Assistance Intensity
Warm 3 sets of 8-12 bench 3 sets of 3-5 close 4 sets 4-7 bench dips
up dips. If you go over grip push ups. If you at a progression
12 reps move to a go over 5 reps move slightly more difficult
more difficult to a more difficult than day 1.
progression. See progression. See
below for below for
instructions on how instructions on how
to progress to progress

Cool 3 sets of 8-12 3 sets 8-12 of lying 3 sets 10-20 second
down standard push ups at dumbell tricep static dip holds. See
most difficult extensions below for progression
progression
Cool Accumulate 40 band Accumulate 40 band

down tricep extensions. tricep extensions.
Add 5/week while in Add 5/week while in
phase 1. phase 1.
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Bench dip progression
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1. Knees bent. Gradually get to the point where your legs are fully
extended. Demo.
28 2. Straight legs dip with heels on the grond. Demo.
3. Straight leg dip with heels elevated. Demo.
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4. Straight leg dip with heels elevated + weight on thighs.
Demo
1. Standing with hands on a tall box

2. On knees with 2 abmats under your chest.
3. On knees with 1 abmats under your chest.
4. On knees with chest touching floor.
5. On knees with weight on your back.
6. No knees on the way down. Knees on the way up. Can add abmat
if lowering is difficult.
7. Standard push up
8. Standard push up + feet elevated
Static dip hold progression
The static dip hold is a isometric exercise intended to build the

stabilizing structures that will be used in phase 2 where your goal is to
get a bodyweight dip. Each of the following progressions you should
have your elbows extended and your shoulders pulled back so that are
not in-caved. The parallette’s should be set 1 cubit apart – i.e. the
distance from your elbow to the tip of your middle finger.
1. Parallette’s – feet extended straight with heels on the ground.

2. Parallette’s – feet extended straight with heels on a bench or box.
3. Parallette’s – tuck sit with 1 foot on the ground. Gradually take
weight off the foot until you can support yourself with no ground
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4. Parallette’s – tuck sit
92 5. Static dip hold on dip bars
6. Static dip hold on rings
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7. Static dip hold on rings + weight
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8-10 parallette dips with legs on bench. 25lb for women
Goal: 3-5 static strict dips. Once you can consistently hit this goal move
to phase 3.
Objective: Accumulation phase. Every week do more total dips than the
last.
How to: 3 workouts a week with at 1-2 rest days between each.
Warm Bench dips drop set. 3 sets of 5-8 close 5 sets 3-5 of self-
Up Pick a progession grip push ups. If you assisted tricep dip.
where you can do 12- go over 8 reps move See below for
15 reps to failure. to a more difficult progression.
Rest 10-15 seconds progression
and do another max
set. Rest 10-15
seconds and do your
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shooting for the
92 following rep ranges:
12-15. 9-12. 5-8. In
28 following week you
will either move up
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on reps or start a
more difficult
progression
2 sets of 8-12 of self- 3-6 sets 5-20 second

assisted tricep dip. holds on the rings. If
See below for you are under 10
progression seconds do 6 sets. If
you are 10-15
seconds do 5 sets. If
you are 15-25
seconds do 3 sets.
Rest atleast 2
minutes between
attempts
Cool 3 sets of 8-15

Down standard push ups at

most difficult
progression
Self-assisted static dip progression – Demo
The self-assisted dip should be performed on a static dip mount. If your

gym does not have one, you can put two GHD’s close together and use
the handles.
145 1. Slow (3-4 seconds) and assistance on the way up and down.
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Gradually use your legs less to make it more difficult.
2. Slow (3-4 seconds) and no assistance on the way down.
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Assistance on the way up.
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3. Slow (3-4 seconds) and no assistance on the way down with 1-3
second pause at the bottom before using your legs to help you get
25 back up.
4. Normal pace down (1-2 seconds) and back up with no assistance.
5. Bodyweight dip + weight. Only start adding weight once you can
do 5 strict bodyweight dips. Move up in 2.5lb or 5lb increments.
Current ability: 3-5 strict dips.
Goal: 5 strict ring dips. Move to phase 4 once you can do this
consistently.
Objective: Build ring dip strength and start practicing dip technique. This
will be a pre-requisite for Muscle Ups.
How to: 3 workouts a week with at 1-2 rest days between each.

Warm 5×5 ring dips. See 4×3-5 strict static 5×3-4 ring dips. Try
Up below for progression dips. Each week go to move to a slightly
up on reps or add more difficult
weight in increments progression than Day
on 2.5lb or 5lb 1. See below for
progression.
145
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Possible of kipping ups with 2 minutes assisted negative ring
92 static dips in 2:00 as rest dip with ME hold
possible. Each week below parallel. Once
28 go up :30 seconds you can do a ring dip
until you have do a 3 second hold
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reached 4:00. If you and go back up.
are in phase 3 for
more than 4 weeks
than each week try
and get more reps
that last week
Self-assisted strict ring dip progression
Set rings so that the bottom is at the bottom of your chest.
1. Set 18″ box 6-12 inches behind you. When you get on the rings
place your toes on the box so that as you go down and up you can
self-assist. Use as little push from your legs as possible to be inside
the rep range.
2. Set 12″ box 6-12 inches behind you. When you get on the rings
place your toes on the box so that as you go down and up you can
self-assist. Use as little push from your legs as possible to be inside

the rep range.
3. Set 12″ box 6-12 inches behind you. Place one foot on top of each
other. Use as little push from your legs as possible to be inside the
rep range.
4. Negative only. Get on the rings and lower your self at a 3-4
second descent also with a 2-3 second pause at the bottom. This
pause at the bottom will help build the strength needed to come
back up.
5. Standard strict ring dip.
6. Standard strict ring dip + weight
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5 strict ring dips

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8-10 strict ring dips and 15-20 kipping ring dips. Move to phase 5
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Ring dip capacity.

Warm 3×4-7 weighted 3×5 strict static dips. As many kipping ring
Up strict ring dips. Each Each week go up on dips as possible in 2
week go up on either reps or add weight in minutes.
reps or weight increments on 2.5lb Add :30/week untill
or 5lb you are at 5 minutes.
If you are still in
phase 4 at 5 minutes

then try to beat reps
reps each week.
Cool 2xME kipping ring Kipping ring dip

Down dips with atleast 3 technique practice
minutes rest
Phase 5
Current
145 ability: 8-10 strict ring dips and 15-20 kipping ring dips.
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Men 30+ / Women 20+ kipping ring dips

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Build and maintain ring dip capacity.

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25 : At this point you should do 2-4 dip specific workouts a month.
caveat is if your focus is local comps or regionals and you have difficulty
until your around 4:00-5:00 minutes for something like 30 muscle ups for
time. This is especially true for women since only 12 finished 30 burpee
ring muscle ups for time in under 8 minutes in the 2013 regionals and
having a high capacity for muscle ups is a big advantage when they
come up. This is true for men as well but just more for women.


Warm 2×8-12 weighted 2×8-12 weighted As many ring dips as
Up or strict ring dips. Each kipping ring dips. possible in 5 minutes
Cool week go up on either Each week go up on
Down reps or weight either reps or weight
Warm 2xME kipping ring As many diamond

Up or dips with atleast 3 push ups as you can
Cool minutes rest do in 2 minutes. Go
Down up :15/week and cap
out at 3:30
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ABOUT THE FITNESS INSIGHTS BLOG
I’m an Exercise Scientist exploring intellectual and thought provoking aspects of

fitness. My writing focuses on contrarian, evidence-based advice for optimizing
lifelong functional longevity. Learn more →
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Ring dip progression template for CrossFit • Fitness Insight Blog Page 1 of 18

Ring dip progression template for CrossFit

This is the second post in a series of

The order of this series will be as follows:

• Pull-up progression template for CrossFit

Strengthening for structures involved in the dip. Primarily

3 workouts a week with at 1-2 rest days between each.

Phase 1 weekly template

Volume Assistance Intensity

WHEN DAY 1 DAY 2 DAY 3

Cool Accumulate 40 band Accumulate 40 band

1. Standing with hands on a tall box

Static dip hold progression

The static dip hold is a isometric exercise intended to build the

1. Parallette’s – feet extended straight with heels on the ground.

8-10 parallette dips with legs on bench. 25lb for women

How to: 3 workouts a week with at 1-2 rest days between each.

Phase 2 weekly template

WHEN DAY 1 DAY 2 DAY 3

Volume Assistance Intensity

2 sets of 8-12 of self- 3-6 sets 5-20 second

Cool 3 sets of 8-15

WHEN DAY 1 DAY 2 DAY 3

Self-assisted static dip progression – Demo

The self-assisted dip should be performed on a static dip mount. If your

Current ability: 3-5 strict dips.

How to: 3 workouts a week with at 1-2 rest days between each.

Phase 3 weekly template

Volume Assistance Intensity

Self-assisted strict ring dip progression

Set rings so that the bottom is at the bottom of your chest.

self-assist. Use as little push from your legs as possible to be inside

5 strict ring dips

Ring dip capacity.

Phase 4 weekly template

Volume Assistance Intensity

WHEN DAY 1 DAY 2 DAY 3

Cool 2xME kipping ring Kipping ring dip

Men 30+ / Women 20+ kipping ring dips

Build and maintain ring dip capacity.

25 : At this point you should do 2-4 dip specific workouts a month.

Phase 5 weekly template

Volume Assistance Intensity

WHEN DAY 1 DAY 2 DAY 3

Warm 2xME kipping ring As many diamond

Exercise Prescription Tracking Spreadsheet

Pistol squat progression template for CrossFit

 Pull-up progression template for CrossFit

ABOUT THE FITNESS INSIGHTS BLOG

I’m an Exercise Scientist exploring intellectual and thought provoking aspects of

Strength Snapshot Spreadsheet

On the Sunk Cost Fallacy in Fitness

I’m an Exercise Scientist exploring intellectual and thought provoking

FITNESS INSIGHTS BLOG

Join over 10,000 fitness-minded readers for strategies, musings, and,

Fitness Insights © 2016. All Rights Reserved.

Made with ♥ in San Francisco

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