For TimeMetconBenchmark
Wilmot
6 Rounds
Gymnastics
Solo
Workout Details
For Time
6 Rounds For Time:
50Air Squat
25Ring Dip
Coaching Tips
Strategy
- 1Keep a steady pace to avoid burnout over 6 rounds; break larger sets into manageable chunks (e.g., 25 Air Squats at a time) and take minimal rests in transitions.
- 2Focus on maintaining full range of motion in Air Squats—hips below knees at the bottom. Consider using a target box if mobility is limited.
- 3Ring Dips demand shoulder stability; ensure a controlled descent and solid lockout at the top. Use a banded dip option if necessary to maintain form.
- 4Practice quick transitions between movements to save time and maintain heart rate, such as moving directly from Air Squats to Ring Dips without pausing too long.
- 5Mentally prepare for the grind; the familiarity of rep count can lead to a rhythm—stay focused throughout each round.
Safety Considerations
Technical Focus
Ensure shoulder stability and proper depth in both movements.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility:
- Shoulder Stretch - 30 sec(Focus on loosening the shoulders and triceps.)
- Hip Flexor Stretch - 30 sec(Open up the hips for better squat depth.)
- Ankle Mobility - 30 sec(Critical for squat depth.)
Activation:
2 rounds- 10 Air Squats(Focus on form and depth.)
- 10 Ring Rows(Engage shoulders and triceps for the upcoming Ring Dips.)
Scaling Options
Intermediate
Reduce rep count and/or add assistance for Ring Dips.
- 1
air squat
N/A
- 2
ring dip
Banded Ring Dips or Ring Rows
Scaled
Significantly reduce rep count as well as modify movements for accessibility.
- 1
air squat
N/A
- 2
ring dip
Push-Ups or Box Dips instead of Ring Dips