For time:
15-12-9 reps of:
Back squats
30-24-18 reps of:
Ring dips
♀ 155 lb
♂ 225 lb
Post time to comments.
Scaling:
Today’s couplet incorporates a heavy barbell and a gymnastics movement. If you have a rack, use it. If not, use a load that allows you to take the barbell from the ground and safely transition it to the back rack or change the movement to a front squat. The load of the barbell should be moderately heavy, however, once the barbell is on your back, you should be able to grind through each set unbroken. As long as you can maintain consistent sets of 5 ring dips, perform the prescribed number of reps.
Intermediate option:
For time:
15-12-9 reps of:
Back squats
15-12-9 reps of:
Ring dips
♀ 95 lb
♂ 135 lb
Beginner option:
For time:
15-12-9 reps of:
Back squats
15-12-9
Jumping ring dips
♀ 55 lb
♂ 75 lb
Resources:
The Back Squat
The Ring Dip
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Featured photo:
Taken by FLSportsGuy Photography at the WheelWOD Games in Raleigh, North Carolina.
Comments on 240209
100 Comments
25:29 - Rx’d
I didn’t think 225 would be that bad, but it was.
12:43 RX
M/41/5’9”/195#
M/33/5'7"/219lbs
15-12-9 ~ (5:45)
BackSquat 135lbs
BarDips (9+6,6+6,5+4)
Squats weren't bad. Unbroken and a light load. Dips were broken up strategically. Left elbow tendon is tender. Did this workout as just a lifting session.
Think I missed the stimi on this one. Maybe heavier squat like 165lbs.
SC int, probably could've done 155 or 185...15:09 with transitions of 50s outside to the ring dip & another 50s back
Intermediate, 45# dbs
12:07
Modified, untimed:
--
15-12-9 reps of: DB front squats @ 2x 12,5 kg
30-24-18 reps of: DB bent-over rows @ 2x 12,5 kg + bench dips
--
Peace.
19:35 Rx
M/38/6’/174#
For time:
15-12-9 reps of:
Back squats
30-24-18 reps of:
Ring dips with kip
8:50
*195 lb. back squats unbroken
Deo gratias
10:41 Rx
6:46
Intermediate @50kg
225lb Front squats from floor
-7:56
15-12-9 reps of:
Back squats (60.5 kg)
21-15-9 reps of:
Weighted bar dips (10 kg db)
Time:13:46
Men/37/97kg/183cm
Rx'd
17'
8 :54
Rx
6:41
scaled to:
200# back squat
Dips on parallel bars
M/54/175/5'11"
Rx 9:53
As rx’d, 10:27.
Had wanted to try unbroken for the squats, but this felt pretty heavy. Broke 10-5 / 8-4 / 9. Did ring dips in sets of 6 until the last round, where I broke them up more to try to finish quickly. Legs and chest already feeling it this morning from this one.
50m/5'10"/185
9:53
165lbs BS (15-12-9)
Rx ring dips
Intermediate option:
For time:
15-12-9 reps of:
Back squats
30-24-18 reps of:
Ring dips
♂ 154 lb
Completed in 13 Minutes
M/50-54 👨🏻🦳
Intermediate
11:43
Intermediate
15-12-9
back squats 99lb
dips on box + bench
4:07
tiempos de ronda
R1 | 03:11 |
R2 | 03:59 | +48 s
R3 | 03:31 | -28 s
Ø 03:33
Tiempo restante: 00:01 / 10:42
For time:
15-12-9 reps of:
Back squats
30-24-18 reps of:
Ring dips
♂ 145 lb
For time:
15-12-9 reps of:
Back squats scaled @ 70kg (154 lbs)
30-24-18 reps of:
Ring dips
Time : 10’12
155# squats
mu into dips
(12-9-9) - (10-7-7) - (9-9)
09:54
15:12:9 60kg squat. 6:31
Squats at 205lbs
ring dips
16minutes
Completed on 240210
Scaled to 155# BS (Ladies Rx)
5:46
Meant to go higher on the BS weight, but the knees weren’t feeling all that great.
28YOM/64"/174LBS
5:57
15-12-9
225lbs squat
30-24-18
Suspension dips
5:35
60kg
jumping ring dips
JV: Back squat: 155lbs and box dips
12:45
MLA: back squat: 65lbs and box dips
- Squats @185# =15-12-9
- Ring dips (modified to box/bench dips- no rings) = 30-24-18
* Time: 00:24:19
Intermediate - 45kg
06:45
Bar dips
Bar dips
34/F/165#
9:56, had to do bar dips- no access to rings
for some reason, did 21 for the first set of squats :D not sure what I was looking at! so, 21-12-9 @ 155 and prescribed reps for dips. Would have loved to try the ring dips for more of a challenge but still a good workout!
50 lbs Dbs front squats, double reps
Bar dips
15:11
Beginner option: Back squats(40# start-50#last set), ring dips(mod) time: 6min 47sec.
Nice job. Fast.
Go dad!!
scaled to intermediate at 135lb squats and did parallel bar dips. unbroken on squats. Dips had to be broken up and took the majority of the time.
7:55
My Training on Friday,, February 9 in the afternoon.
For time:
15-12-9 reps of:
Back Squats 142 lb
30-24-18 reps of:
Ring Dips
I completed the Workout in 11:27 minutes.
https://youtu.be/Z8bdsuEjGx4
Beginner: 4:06 w/ bench dips. 1k run 5:30
Adaptive Athlete
225 lb squat
DB pushups
8:36.93
AWESOME
AWESOME
8:56, did intermediate but did 21-15-9 for dips.
15-12-9
30-24-18
135lbs
parallel bar dips
11:05
Not great but not too bad for a cancer survivor
135lb bs
7:34
M/61/6’2”/188
went light
115# BS
ring dips
6:37
rest 2 min, then finished with
20x115# BS (unbroken)
30 jumping ring dips
15-12-9 reps for both movements
13:32 rx
male 45
have not done ring dips in forever it feels like.
Beginner
6min.
Rx- 6:24
Awesome!
Wow. That’s blazing fast.
13:08
185 lbs
Rx’d: 11:37
Not unbroken
M/40y/ 172lbs/ 68”
Great job hitting this Rx dude!
For time:
15-12-9 reps of:
Back squats 225 kg
30-24-18 reps of:
Dips bars
T: 4:57 m
Fantastic time! You really did that many back squats at 225 KG! ?
Oh, my misteke 😅 was 225 lb :)
Oh, my misteke 😅 was 225 lb :)
Scaled
225 back squat
assisted ring dips
15-12-9
30-24-18
20:00
11:03
RXd in the garage gym.
10:17.
Squats unbroken but had some
pauses at the top. fucking dips destroyed me.
Hell yeah. Good job.
Great work!
Destroyed maybe, but excellent results.
scaled down to 135lb squats
7:10
Still a great time!
Rx outside
8:25
Could not catch my breath today, especially after those squats.
M/30s/227lbs
Kipping dips
Monster!
Very well done!
Back squats (145 lbs)
bench dips
RX: 12:24
135lbs back squats
scaled ring dips
overall I am surprised I did the WOD do to me being away from my box in another state, but thanks God in my hotel they had the equipment necessary.
the smith machine was WISHY WASHY 😫
Rx 8:23
Awesome!
Great job!
Nice Jonathan.
155# BS, Rx rep scheme
11:54
Squats unbroken, dips broken into 3 rounds each time.
Time consuming logistics, as my rings hang from the squat rack pull-up bar, so I had to partially unload, remove bar, return and reload bar each round, as I can’t clean 155#. Still, a fun one.
61/5’8”/156
That’s moving when you count the logistics.
Good work Jim!
Rehab scale: 155-lb squats, jumping ring dips
5:53
As prescribed. Didn’t time. Moved steady with minimal rest. Good wod. Thanks.
Beginner option 7:58
95# back squat
band assisted dips
9:36
Did our Friday Bulletproof workout instead:
3 Rounds for Time (18min cap)
680m run
30yd Walking Lunge
5 Thruster (65#)
30yd Farmer Carry (2x24kg KB)
8 KB Swing (24kg KB)
16:00
3 min rest
18min AMRAP
500m row (drag 5)
10 Knees to Elbow
10 Pull-ups
1 min Plank
8 Tire Strikes (32# Sledge)
3 Rds (5 sec to spare)
Meant to do Intermediate scale WOD but with dip bar (no rings at work) after this but I ran out of time. Maybe I will do it tomorrow at home.
Glad you ran out of time! Doing this after your bulletproof workout would have been a LOT of work.
Looks fun, good job Lincoln!
M- 52 / 5'7 / 210
Intermediate
15-12-9- 135# back squat
30-24-18 -dips on rogue rack attachment
9:02
at home with my best friend the rogue sandbag (45kg, 100 lbs~)
9’19
15-30-12-24-9-18
Sandbag squats (bear hug)
sandbag push ups
Scaled the weight to 185#, kept rep count the same
8:56
Scaled/modified to
W/ 20# vest
15/12/9 BS @ 135#
30/24/18
2" deficit push ups
10:15
m/53/175
Practice HS holds/shifting weight as much as possible
after wod today
practiced weighted gi pull ups/singles and sqt cln practice yesterday
Good time, good substitution.
For those of us who do not live in countries using the imperial system, it would be really great, and simpler, to have the wods in metric units.
Globo wod: see the notes above for workout execution. Dumbbell sub is dumbbell front squats 55/80lb dumbbells. Men if you are using 50lb dumbbells today(hotel) double the squat reps. Subs for ring dips are TRX dips, weighted bar dips, or 2 to 1 bar dips or elevated pushups onto dumbbells.