Complete as many rounds and reps as possible in 12 minutes of:
10 ring dips
20 box jump-overs
♀ 24-inch box
♂ 30-inch box
Scaling:
Today’s workout is a classic gymnastics couplet. The kip of the ring dips and the jumping in the box jump-overs is more closely related than you think. Prepare for this combination to get spicy. Scale the difficulty of each movement to be able to complete at least 4 rounds.
Intermediate option / Complete as many rounds and reps as possible in 12 minutes of:
5 ring dips + 5 jumping ring dips
20 box jump-overs
♀ 20-inch box
♂ 24-inch box
Beginner option / Complete as many rounds and reps as possible in 12 minutes of:
5 foot-assisted ring dips
10 box step-overs
♀ 20-inch box
♂ 24-inch box
Coaching cues:
At the bottom of the ring dip, try to keep your legs somewhat straight. Then, to get to the top of the dip, bring your knees to your chest quickly and press the rings into your pockets.