What is a good score for Ring Dips (Strict): Max Reps?

Good scores for Ring Dips (Strict): Max Reps depend on your fitness level: Elite athletes achieve over 1 reps, advanced athletes target 5 reps-1 reps, intermediate athletes aim for 12 reps-5 reps, and beginners should focus on proper form over hitting 12 reps.

What is considered a good Ring Dips (Strict): Max Reps score?

A good Ring Dips (Strict): Max Reps score for most CrossFit athletes is between 12 reps-5 reps (intermediate level). Elite scores are over 1 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Ring Dips (Strict): Max Reps?

Your Ring Dips (Strict): Max Reps target should match your fitness level. Beginners should aim for around 12 reps with good form, while advanced athletes can target 5 reps-1 reps. Always prioritize proper movement over maximum reps.

How do I scale Ring Dips (Strict): Max Reps?

Ring Dips (Strict): Max Reps can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Ring Dips (Strict): Max Reps work?

Ring Dips (Strict): Max Reps primarily works the muscles involved in Strict Ring Dip. This workout develops multiple fitness domains.

Workout Description

Perform the maximum number of unbroken strict ring dips.

Why This Workout Is Hard

This is a high-skill, strict gymnastics test on unstable rings. While the time domain is short, the movement demands strong relative pressing strength, shoulder stability, and full range control. Many athletes are limited by strength and positioning rather than conditioning, making this a challenging benchmark despite its single-set format.

Training Focus

This workout develops the following fitness attributes:

Strength (7/10): Requires strong relative pressing strength and scapular stability to hit depth and finish each rep locked out on unstable rings without momentum or assistance.
Stamina (6/10): Multiple strict reps under continuous tension tax triceps, chest, and stabilizers. Managing fatigue via tempo and quick breaths at lockout determines how many quality reps you can sustain.
Speed (3/10): Cadence matters slightly, but overly fast cycling leads to early failure. A steady rhythm with micro-pauses at lockout tends to produce the best totals.
Flexibility (3/10): Adequate shoulder extension and front-of-shoulder mobility are needed to reach depth below the elbow while keeping ribs down and a tight hollow position.
Power (2/10): Explosiveness is not emphasized—strict reps are controlled with no kipping or bounce. Power output is secondary to position and strength endurance.
Endurance (2/10): No monostructural element and total effort is under a minute. Heart rate rises, but cardiovascular capacity is not the primary limiter compared to pressing control and stability on the rings.

Movements

Strict Ring Dip

Scaling Options

Scale to: Parallel Bar Dip (strict) • Feet-Assisted Ring Dip (heels on box) • Box/Bench Dip (feet elevated)

Scaling Explanation

Each option preserves the dip pattern and full range while reducing instability or effective load, allowing athletes to accumulate quality unbroken reps with strict control.

Intended Stimulus

A strict, controlled max-effort set that feels high-tension and deliberate rather than rushed. Expect a deep triceps, chest, and shoulder burn with moderate heart-rate elevation. Aim for pristine range and rock-solid positions. Stop one rep before form truly fails to avoid risky misses and to keep standards consistent.

Coach Insight

Pace your cadence from rep one—smooth down, squeeze up, quick breath at lockout. Don’t sprint the first five reps. The one tip: keep rings close to your torso with a tight hollow; elbows track back, not flared. Avoid: shallow depth, soft lockouts, kipping, or letting rings drift wide. If balance falters, reset at lockout before the next rep.

Benchmark Notes

Levels reflect continuous, unbroken strict reps. You may briefly pause at lockout, but cannot come off the rings or rest with feet/legs for support. Use controlled tempo, full depth (shoulder below elbow), and full lockout. Record your best single set—if you kip or break, the set ends.

Modality Profile

A pure gymnastics upper-body pressing test on rings. There is no monostructural engine work and no external loading. The entire effort centers on body control, stability, and strict strength through full range of motion in the dip.

Similar Workouts to Ring Dips (Strict): Max Reps

If you enjoy Ring Dips (Strict): Max Reps, you might also like these similar CrossFit WODs:

Strict Handstand Push-Up Max Reps (90% similar) - Perform the maximum number of unbroken strict handstand push-ups....
Strict Handstand Push-Ups: Max Reps (89% similar) - Maximum number of strict (no kipping) handstand push-ups performed consecutively....
Ring Muscle-Ups (Strict): Max Reps (85% similar) - Perform the maximum number of unbroken strict ring muscle-ups....
Legless Rope Climb Max Reps (81% similar) - Perform the maximum number of unbroken 15-foot legless rope climbs....
Strict Pull-Up Max Reps (81% similar) - Maximum number of consecutive strict (no kipping) pull-ups....
Handstand Push-Ups: Max Reps (79% similar) - Maximum number of handstand push-ups performed consecutively without rest....
Free-Standing Handstand Push-Up Max Reps (79% similar) - Maximum number of free-standing handstand push-ups performed consecutively without support....
Lynne (79% similar) - 5 rounds for max reps Bench Press (bodyweight) Pull-Ups...

These WODs similar to Ring Dips (Strict): Max Reps share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	2/10	No monostructural element and total effort is under a minute. Heart rate rises, but cardiovascular capacity is not the primary limiter compared to pressing control and stability on the rings.
Stamina	6/10	Multiple strict reps under continuous tension tax triceps, chest, and stabilizers. Managing fatigue via tempo and quick breaths at lockout determines how many quality reps you can sustain.
Strength	7/10	Requires strong relative pressing strength and scapular stability to hit depth and finish each rep locked out on unstable rings without momentum or assistance.
Flexibility	3/10	Adequate shoulder extension and front-of-shoulder mobility are needed to reach depth below the elbow while keeping ribs down and a tight hollow position.
Power	2/10	Explosiveness is not emphasized—strict reps are controlled with no kipping or bounce. Power output is secondary to position and strength endurance.
Speed	3/10	Cadence matters slightly, but overly fast cycling leads to early failure. A steady rhythm with micro-pauses at lockout tends to produce the best totals.

Ring Dips (Strict): Max Reps

Bodyweight Single Movement

Perform the maximum number of unbroken strict ring dips.

Difficulty:

Hard

Modality:

Stimulus:

Insight:

Scaling:

Scale to: Parallel Bar Dip (strict) • Feet-Assisted Ring Dip (heels on box) • Box/Bench Dip (feet elevated)

Your Scores:

Training Profile

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.Levels reflect continuous, unbroken strict reps. You may briefly pause at lockout, but cannot come off the rings or rest with feet/legs for support. Use controlled tempo, full depth (shoulder below elbow), and full lockout. Record your best single set—if you kip or break, the set ends.