Strict Ring Dips
200 Meter Run Following Each Round
Sub Bar Dips, Banded Ring Dips or Push-ups
Sub Kipping Pull-Ups or Jumping Pull-ups
Ring Rows / Jumping Pull-ups
This workout is all about managing muscular fatigue in the chest, triceps, and lats. While some athletes are most likely capable of completing the first set unbroken, doing so could cause the later rounds to slow dramatically. The runs are a great opportunity to let the upper body recover for the next round. Pace here is determined by proficiency of gymnastics.