Workout Description

Why This Workout Is Medium

This is a short, single-set test with high skill demands on unstable rings. It challenges pressing strength and local muscular endurance more than conditioning. While technically demanding for many athletes, the total systemic load and duration are low, so overall difficulty sits in the medium range.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High local muscular endurance in triceps, chest, and shoulders to maintain strict reps under instability without loss of position or range of motion.
• Strength (5/10): Moderate relative strength requirement to press bodyweight on unstable rings with strict mechanics and full depth to lockout.
• Speed (4/10): Tempo matters slightly—too fast risks instability and failed reps; too slow increases fatigue. Efficient, steady cadence is optimal.
• Flexibility (2/10): Requires standard shoulder extension and stable midline; no extreme ranges, but adequate mobility for depth and ring control is necessary.
• Power (2/10): No explosive demand; reps should be controlled and smooth to maintain balance and meet range-of-motion standards.
• Endurance (1/10): Very low aerobic demand; the set is brief and doesn’t challenge sustained cardiovascular capacity beyond elevated heart rate from effort and bracing.

Movements

• Ring Dip

Scaling Options

Scale to: Banded Ring Dip • Matador/Parallel Bar Dip (strict) • Toe/Box-Assisted Ring Dip

Scaling Explanation

Each option preserves the pressing pattern and range while adjusting stability and load so athletes can perform consecutive, high-quality reps with strict mechanics.

Intended Stimulus

A controlled, high-tension set to technical failure. You should feel steady and braced, prioritizing perfect depth and lockout. Expect triceps, chest, and shoulders to burn while you fight to keep the rings close and core tight. The goal is clean, consecutive reps—not speed or kipping.

Coach Insight

Start with a calm first rep and a consistent tempo—don’t rush the early reps. Keep rings close to your ribs, hollow body tight, and press straight to lockout. The one tip: lock out every rep and show control at the top; it keeps you organized for the next rep. Avoid kipping, collapsing shoulders, and shallow depth—these end sets early or invalidate reps.

Benchmark Notes

Record your best unbroken set that meets full standards. Beginners may get 0–3 reps; solid intermediate athletes land near 8–12; advanced athletes 18–25; elite 35+. Use the same standard every time to compare progress and avoid kipping to keep results consistent.

Modality Profile

This is pure gymnastics: a strict bodyweight press on rings. No monostructural conditioning and no external loading are involved. All demand is from body control, pressing strength, and stability on an unstable apparatus.

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