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Classic Push + Pull Metcon

We’ve got a spicy little couplet for you: Thrusters and Ring Dips

The rep scheme:21 – 18 – 15 – 12 – 9 – 6

  • Thrusters (from the floor)

  • Ring Dips


Let’s break it down:

💪 Thrusters

Your bar starts on the floor — so you can either power clean or squat clean it into position.

Once you’ve got it up, it’s all about:

  • Full-depth front squat — chest up, hips below parallel

  • As you stand, drive up through the legs

  • Transition smoothly into the press overhead(Remember: this is essentially a push press layered onto a squat.)

Key tips:

✅ Squeeze your glutes

✅ Keep your chest tall

✅ Move with control, then explode to finish


🔁 Ring Dips

You’ve got a few options depending on your level:

  1. Toe-Assisted Ring Dips

    • One toe on the ground

    • Lower with control, elbows behind

    • Press tall through the chest

  2. Strict Ring Dips

    • No assistance

    • Lower fully, press up with control

    • Core engaged, chest tall

  3. Band-Assisted Ring Dips

    • Knee on the band

    • Control the descent

    • The shorter the band, the easier the movement


Remember: assisted doesn't mean rushed. We want control on the way down and power on the way up.


This workout will hit:🔥 Your quads, shoulders, and triceps🔥 Your lungs🔥 And your mental grit


Pace smart, move well, and push through. Let’s go.



 
 
 

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