5 rounds for time of:
15 kettlebell swings
15 strict ring dips
♀ 53-lb kettlebell
♂ 70-lb kettlebell
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Stimulus and Strategy:
In today’s workout, choose a weight for the kettlebell that is moderately heavy and allows you to complete your reps in 2 sets or less. Go into each set trying to perform unbroken swings, but break if you need to. For the strict ring dips, choose an option that allows you to complete your reps in 2 minutes or less. If you need to scale the ring dips, do your best to maintain the strict nature of the intended movement. Expect your shoulders and your grip to get tired and fatigued as you move through each round.
Scaling:
Reduce the load of the kettlebell. Reduce the reps of each movement.
To reduce the complexity of the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings. That is also a great way to practice using a heavier bell, so if you struggle swinging the heavier weight overhead, stay with the weight, but reduce the range of motion. For the strict ring dips, perform banded strict ring dips.
In case of injury or limitation, for the kettlebell swings, perform single-arm kettlebell swings, kettlebell deadlifts, or unloaded good mornings. For the strict ring dips, lower the rings and perform foot-assisted ring dips.
Intermediate option / 5 rounds for time of:
15 Russian kettlebell swings
10 banded strict ring dips
♀ 53-lb kettlebell
♂ 70-lb kettlebell
Beginner option / 5 rounds for time of:
8 Russian kettlebell swings
8 foot-assisted ring dips
♀ 18-lb kettlebell
♂ 26-lb kettlebell
Coaching cues:
When completing the strict ring dips, keep the rings close and the elbows should track back. After a brief pause at the bottom, drive up like you're pushing the rings to your pockets.