6/17/2026

Gymnastics: Strict Dip/Push Up

Warm-up (All Levels):
Complete 2 rounds of:
20 second Ring Support Hold
5 Box Dips, 5 Push Ups, or 5 second Plank Hold
*Modify the ring support hold to assisting with feet on ground. Can also be done with hands on boxes or benches.

WORKOUT
Level 1:
6-8 minutes working up to max set of Incline Push Ups
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Push Ups or 3-5 second Plank Holds to warm up body

Level 2:
6-8 minutes working up to max set of Box Dips
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Dips to warm up body

Level 3:
6-8 minutes working up to an unbroken set of max Strict Ring Dips
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Ring Dips to warm up body

SoFi Stadium

COMPETE (RX+)

50 GHDs

-into-

7 Rounds

7 Strict Deficit Handstand Push Ups (4in/2in)

49 Double Unders

-into-

50 GHDs

FREEDOM (RX):
50 GHDs (or V-Ups)
-into-
7 Rounds
7 Strict Handstand Push Ups (or 5 Handstand Push Ups)
49 Double Unders
-into-
50 GHDs (or V-Ups)
(Scored by Time)

INDEPENDENCE (Intermediate):
35 GHDs (or V-Ups)
-into-
7 Rounds
5 Handstand Push Ups or 5 Dumbbell Strict Press (35s/25s)
35 Double Unders
-into-
35 GHDs (or V-Ups)

LIBERTY (Beginner):
40 Sit Ups
-into-
7 Rounds
7 Dumbbell Strict Press (light)
49 Single Unders
-into-
40 Sit Ups

Target Time: 13:00-18:00

Time Cap: 20:00