For TimeMetcon
Turbo Air Bike & Ring Dip Typhoon
21-15-9-6-3
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
21-15-9-6-3 reps of:
Ring Dip
Air Bike
Coaching Tips
Strategy
- 1Break up the ring dips early in the ladder to avoid shoulder fatigue; consider sets of 3-5.
- 2Maintain a steady pace on the Air Bike; try to keep calories consistent throughout the workout to avoid burnout.
- 3Focus on form over speed; prioritize depth and control on ring dips to prevent injury.
- 4Use the transitions between movements to recover slightly without losing too much momentum.
- 5Stay mentally engaged; focus on one set at a time rather than the total number of reps remaining.
Safety Considerations
Technical Focus
Watch for shoulder stability and depth on ring dips.
Recommended Warm-Up
General Warm-Up:
- Bike Erg - 2 min easy
Mobility Work:
- 5 per side Shoulder Stretch
- 5 Chest Opener
- 5 per side Tricep Stretch
Activation Sets:
2 rounds- 3-5 Ring Dip (Negative)(Focus on slow descent.)
- Air Bike (Easy Pace) - 30 sec(Get the legs moving.)
Scaling Options
Intermediate
Reduce repetitions and adjust muscle demands.
- 1
ring dip
Banded Ring Dips
- 2
air bike
Lower Calories by 20%
Scaled
Reduce the difficulty of the movements.
- 1
ring dip
Ring Rows or Box Dips
- 2
air bike
Lower Calories by 40%