Workout of the day

Get ready to challenge your upper body strength with the Ring Kings WOD! This workout will have you working through rounds of ring dips, kettlebell swings, and hang power cleans. Bring your A-game and push through to the end.

The workout of the day consists of:

3 rounds for time of:

  • 21-15-9 Ring Dips
  • 21-15-9 Kettlebell Swings (24kg/53lbs for men, 16kg/35lbs for women)
  • 21-15-9 Hang Power Cleans at 40% of your 1RM

Scaling

  • Ring Dips: Scale to band-assisted ring dips or bench dips
  • Kettlebell Swings: Scale to a lighter weight or Russian kettlebell swings
  • Hang Power Cleans: Scale to a lighter weight or perform dumbbell cleans

No equipment

  • Ring Dips: Substitute with regular or incline push-ups
  • Kettlebell Swings: Use a household object like a heavy backpack
  • Hang Power Cleans: Use a broomstick or a water-filled backpack

Warmup

3 rounds

  • 10 Air Squats
  • 10 Push-Ups
  • 10 Ring Rows
  • 30 seconds of Samson Stretch each side

Cooldown

  • 5 minutes of slow jogging or brisk walking
  • 5 minutes of full-body stretching (focus on shoulders, hamstrings, and lower back)
    • 1-minute overhead tricep stretch per arm
    • 1-minute standing hamstring stretch per leg
    • 1-minute seated forward fold