This is a movement that tends to give some people some struggle. Mostly because like it says in the video the kip is a little bit different than we would see in a pull-up or a handstand pushup. The good news is that kipping is a “skill”. And do you know how you work on skills? You do it with a low heart rate. So if you’re one of those people who struggle with the ring dip kip and you have the strength to do ring dips, then maybe try practicing at a low heart rate and not only in a workout. Just something to try, probably would help a lot. The video below gives some good tips on common faults and how to avoid them.
But it’s Friday, so some of you might be doing this workout and some of you might not be. Either way it’s Friday so it’s going to be a good day, and you’ll improve your fitness as long as you show up, at thats the goal!
3 rounds for time:
21 Shoulder to OH 115/80
9 Ring dip
*12 min cut off
75-100 Banded good morning
75-100 Banded tricep extensions