Workout Description

Why This Workout Is Very Hard

Although purely bodyweight, the volume is extreme—300 air squats and 150 ring dips. Ring dips require significant pressing strength and shoulder stability, creating rapid local fatigue and long recovery. Expect many sets and accumulating rest on the rings. Most athletes will finish between 22–40 minutes, with elite times below 25 minutes. This is a high-skill muscular endurance grind.

Benchmark Times for Wilmot

• Elite: <21:00
• Advanced: 23:00-25:00
• Intermediate: 28:00-31:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep squats and very high-rep pressing demand muscular endurance. Success hinges on managing cumulative local fatigue and maintaining rep quality under fatigue.
• Endurance (5/10): Sustained effort across 6 rounds drives breathing, but there’s no monostructural work. Cardio helps, yet pace is primarily dictated by shoulder and triceps recovery on ring dips.
• Speed (3/10): Fast transitions and efficient cycling help, but speed is capped by safe ring dip sets and controlled descent for shoulder integrity.
• Strength (2/10): No external load, but ring dips require adequate bodyweight pressing strength and shoulder stability to hold sets and avoid excessive singles.
• Flexibility (2/10): Basic ranges: full squat depth and shoulder extension at the rings. Mobility helps positions but isn’t the primary limiter.
• Power (1/10): No explosive lifts; the work is steady, cyclical, and controlled with minimal need for peak power output.

Scaling Options

Scale to: 6 rounds: 50 Air Squats + 12–15 Ring Dips • 6 rounds: 50 Air Squats + 15 Box/Matador Dips • 5 rounds: 40 Air Squats + 10 Ring Dips or Ring Push-Ups

Scaling Explanation

Each option preserves the stimulus—high-volume squatting plus sustainable pressing—by reducing dip difficulty or volume and/or total rounds to maintain consistent pacing and movement quality.

Intended Stimulus

A steady, grindy effort with short, repeatable ring dip sets and unbroken or near-unbroken squats. Breathing should feel controlled while shoulders and triceps accumulate big fatigue. The best results come from disciplined breaks and consistent round times rather than hero sprints that blow up the dips early.

Coach Insight

Pace the ring dips from round one. Think small, fast sets with strict rest—e.g., 5-5-5-5-5 or 7-6-6-6. The one tip: Break before you need to. Protect your pressing so you never hit failure. Common mistakes: Opening round unbroken on dips, shallow squat depth, and rushing transitions without a plan for set structure.

Benchmark Notes

Times are set from beginner finishing near the 45-minute cap to elite under 21 minutes. Mid-level athletes should target 28–33 minutes. Use these levels to choose appropriate pacing and ring dip scaling to keep round times consistent and avoid excessive stalling on the rings.

Modality Profile

Both movements are gymnastics: air squats and ring dips. There is no monostructural element and no external loading. The workout’s entire demand comes from bodyweight control, range of motion, and high-volume pressing and squatting capacity.

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