Mastery: Ring Dips — Stage 1 (Push-ups from the bench)
Stage goal:
10 Push-ups from the bench
➔
Transition to Stage 2
- Shoulder girdle, wrist and elbow warm-up – 8 min
- Overhead Press (OHP) – 12
- Plank – 60 sec
- Overhead Press (OHP) – 10
- Skull Crushers (French Press) – 12
- Abdominal Crunches – 45 sec
- Face Pull – 15
Mastery: Ring Dips — Stage 2 (Push-ups on the bars (on the legs))
Stage goal:
10 Push-ups on the bars (on the legs)
➔
Transition to Stage 3
- Shoulder girdle, wrist and elbow warm-up – 8 min
- Overhead Press (OHP) – 12
- Plank – 60 sec
- Overhead Press (OHP) – 10
- Skull Crushers (French Press) – 12
- Abdominal Crunches – 45 sec
- Face Pull – 15
Mastery: Ring Dips — Stage 3 (Push-ups on the bars (full))
Stage goal:
10 Push-ups on the bars (full)
➔
Transition to Stage 4
- Shoulder girdle, wrist and elbow warm-up – 8 min
- Overhead Press (OHP) – 12
- Plank – 60 sec
- Overhead Press (OHP) – 10
- Skull Crushers (French Press) – 12
- Abdominal Crunches – 45 sec
- Face Pull – 15
Mastery: Ring Dips — Stage 4 (Ring push-up)
Stage goal:
10 Ring push-ups
➔
Transition to Stage 5
- Shoulder girdle, wrist and elbow warm-up – 8 min
- Overhead Press (OHP) – 12
- Plank – 60 sec
- Overhead Press (OHP) – 10
- Skull Crushers (French Press) – 12
- Abdominal Crunches – 45 sec
- Face Pull – 15
Mastery: Ring Dips — Stage 5 (Push-ups on bars with weights)
Stage goal:
10 Push-ups on bars with weights
➔
Transition to Stage 6
- Shoulder girdle, wrist and elbow warm-up – 8 min
- Overhead Press (OHP) – 12
- Plank – 60 sec
- Overhead Press (OHP) – 10
- Skull Crushers (French Press) – 12
- Abdominal Crunches – 45 sec
- Face Pull – 15
Mastery: Ring Dips — Stage 6 (Progression to Push-ups "archer" (on the bars))
Stage goal:
10 Progression to Push-ups "archer" (on the bars)
➔
Transition to Stage 7
- Shoulder girdle, wrist and elbow warm-up – 8 min
- Overhead Press (OHP) – 12
- Plank – 60 sec
- Overhead Press (OHP) – 10
- Skull Crushers (French Press) – 12
- Abdominal Crunches – 45 sec
- Face Pull – 15
Mastery: Ring Dips — Stage 7 (Ring push-up (Neg 5 sec))
Ultimate Goal:
Full Element Mastery (Ring Dips)
- Shoulder girdle, wrist and elbow warm-up – 8 min
- Overhead Press (OHP) – 12
- Plank – 60 sec
- Overhead Press (OHP) – 10
- Skull Crushers (French Press) – 12
- Abdominal Crunches – 45 sec
- Face Pull – 15
Progression Map: Ring Dips
-
Stage 1 ➔ 2 Transition standard10 Push-ups from the bench ➔ 1 Push-ups on the bars (on the legs)
-
Stage 2 ➔ 3 Transition standard10 Push-ups on the bars (on the legs) ➔ 1 Push-ups on the bars (full)
-
Stage 3 ➔ 4 Transition standard10 Push-ups on the bars (full) ➔ 1 Ring push-up
-
Stage 4 ➔ 5 Transition standard10 Ring push-ups ➔ 1 Push-ups on bars with weights
-
Stage 5 ➔ 6 Transition standard10 Push-ups on bars with weights ➔ 1 Progression to Push-ups "archer" (on the bars)
-
Stage 6 ➔ 7 Transition standard10 Progression to Push-ups "archer" (on the bars) ➔ 1 Ring push-up (Neg 5 sec)
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Stage 7 ➔ 8 Transition standard10 Ring push-ups (Neg 5 sec) ➔ 1 Ring push-up (Max volume)
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🏆 Final Full Element Mastery: Ring Dips