Fitness Test #8
Every 1 min for 12 mins: Front Squats and Ring Dips
Every 1 min for 12 mins do: 3 Front Squats, 185/125 lbs, then as many Ring Dips as possible in the remainder of the minute.
Your score is total Muscle-ups/Ring Dips or Push-ups performed during the 12 minutes. (Add up the reps people perform each round to get the total.)
The limiting factor for each athlete is going to be different, which is what makes this a great workout, and also opens up a lot of room for improvement when you repeat it. For some people, the squats might not be that limiting, but they may only get a few ring dips each round. For others, the Squats will be really challenging but they may be able to perform plenty of ring dips per round. Either way, improvements on either of the movements will improve their overall score.
You should be able to perform all 3 reps of the Front Squats unbroken each round, with at least 30+ seconds remaining to perform your dips. We’re almost done with the fitness tests, hang in there!