This Saturday, you'll be taking on a classic gymnastics couplet in the form of a 12-minute AMRAP, consisting of 10 ring dips followed by 20 box jump overs. The goal is to keep the intensity high with minimal rest between movements, making it a dynamic workout.

If you can perform kipping ring dips, use them to get through each set in multiples. If not, use a band that provides enough assistance to maintain the challenge but still allows you to do several reps per set. You can also substitute the ring dips with jumping ring dips with a negative, ring push-ups, or regular push-ups.

The box jumps are set higher than usual for both men and women. As you perform the box jump overs, if you decide to step down on the other side, there's no need to fully extend and stand tall on top of the box, which should help maintain a quicker pace.

 See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm up

2 rounds, 1 minute each:

- Ring support hold/with negative
- OS push-ups/Full body rocks
- Box step-ups/step-overs
- Inch worm with push-ups
- Broad jumps


Tech

E2MOM, 6 rounds:

- 1 ring dip
- 2 box jump overs

WOD

AMRAP, 12 minutes:
- 10 ring dips
- 20 box jump-overs @24/30”

Cool Down