Wednesday, 17 June 2026

Gymnastics (Strict Dip/Push-up):

**Warm-up (All Levels):**

Complete 2 rounds of:

:20 Ring Support Hold

5 Box Dips, 5 Push Ups, or 5 second Plank Hold

*Modify the ring support hold to assisting with feet on ground. Can also be done with hands on boxes or benches.

WORKOUT

**Level 1**

6-8 mins working up to max set of Incline Push Ups

* Recommended rest would be about :60 between attempts. Spend the first few rounds doing 1-3 Push Ups or 3-5 second Plank Holds to warm up body.

**Level 2:**

6-8 mins working up to max set of Box Dips

* Recommended rest would be about :60 between attempts. Spend the first few rounds doing 1-3 Dips to warm up body.

**Level 3:**

6-8 mins working up to an unbroken set of max Strict Ring Dips * Recommended rest would be about 60 seconds between attempts. Spend the first few rounds doing 1-3 Ring Dips to warm up body.

Conditioning:

For time:

50 GHDs (or V-Ups)

- Into...

7 Rounds:

7 Strict Handstand Push Ups

49 Double Unders

- Into...

50 GHDs (or V-Ups)