Last Week's POTW

Transmenu powered by JoomlArt.com - Mambo Joomla Professional Templates Club

Proud to be Sponsored by

Newsletters

The Free Runner - General Newsletter

WOD - Workout of the Day

EO - Events Only

APK Login

APK Store

T-Shirt - "New Classic"

$20.00
Add to Cart

Home

WOD 1-2-06

Monday, 02 January 2006

Ring in the New Year!

APK Warmup

Workout:

10 Ring Dips
1 Pullup
9 Ring Dips
2 Pullups
8 Ring Dips
3 Pullups
7 Ring Dips
4 Pullups
6 Ring Dips
5 Pullups
5 Ring Dips
6 Pullups
4 Ring Dips
7 Pullups
3 Ring Dips
8 Pullups
2 Ring Dips
9 Pullups
1 Ring Dip
10 Pullups

If you don't have access to rings , substitute chair or bar dips at a 2/1 ratio. I would highly suggest that everybody make a concerted effort to acquire the power-rings, as they are one of the best stability trainers available.

Post time to comments.

Users' Comments

Display 13 of 13 comments

1. 01-02-2006 08:10

No rings yet. But hey that guy in the picture looks ripped and boy is he finnneeee

I had to take a little break between the 7 ring dips and 4 pullups (doing double the amount of chair dips HURTS) then from there the dips started going really slow but my pull ups are stronger then ever!

Still sloww though, 20:15 or so.

leonn

2. 01-02-2006 09:39

I completed the ring dips by stating in a standing postion, then lowering slowly, stand and repeat. As for the pull ups, I started out with the (blue) assistance band (takes off less weight) and used that one until I got to round 7, after that I switched to the (green) band that takes off more weight to finish out the rest of the pull ups. My time was 16:00.

pkemmie

3. 01-02-2006 10:58

I don't have rings either so i found two rails that were close to each other at the park and did it there. Unfortunately the nearest thing i had to do pullups on wasn't very close so instead of the order you have i fugured there was 110 dips to do and 55 pullups so i jsust did as many as i could at a time and then went to the other . I just wanted to get it done so i could go train at this place i found on the way there, got some great underbar work in and found a amazing cat but it was still covered in snow and it is rianing right now, os not ideal conditions.

Frosti

4. 01-02-2006 11:02

my fitness isn't quite up to par seeing as I started parkour/ parkour training about 5 days ago. so I did what was posted except I used bars for the dips. it took me approximately 15 minutes

radiosucks

5. 01-02-2006 11:15

Ring Dips and Kipping pullups, as Rx'd

6:47

gearsighted

6. 01-02-2006 11:54

My time was 13:50, without rings, so 110 dips and 55 (kipping) pullups (pams facing towards me). I had a some trouble with the pullups in the end, cause of my bad forearm strength.

Cool picture, that's Yuri de Gelder, world champion on the rings (his nick is the lord of the rings). He's dutch, like me :grin

Bubblemaker

7. 01-02-2006 16:04

alright back from my break and ready to work, so I felt the need to throw situps into this routine and did, but I started at 5 sit ups and went up 5 each time. Lets say I won't be doing that again. next time I'll start with 2 or one, lol

Exo

8. 01-02-2006 16:18

Slightly modified warm-up. Then-

Dips X-X means rings then back of a chair
P-U's R means reverse grip (palms facing toward)

D 6-4
P 1
D 1-8
P 2
D 3-5
P 4
D (tweaked neck) 0-7
P 3-2R
D 6-0 (assisted)
P 6R
D 5-0 (assisted)
P 4-3R
D 4-0 (assisted)
P 4-3R
D 3-0 (assisted)
P 3-2R-1-1-1
D 2 (jump)
P 5R-4
D 1
P 4-4R-2-2R

9. 01-02-2006 16:19

17:56

10. 01-02-2006 17:49

Negative pull-ups
and dips on step...warmup modified a bit

Time 5:30ish

gl2rock

11. 01-02-2006 17:50

Welcome to APK wife

12. 01-02-2006 22:05

I went rockclimbing for a few hours today, which equals about 1000 pull-ups. But just to round out my workout I did a batch of sit-ups as well.

SkyNative

13. 01-02-2006 23:01

no rings....

did the workout but i actually lost track of time for this one. it definately was under 10 min though

demon

Display 13 of 13 comments

Only registered users can comment an article. Please login or register.

Add your comment

< Prev		Next >

[ Back ]