Intermediate
Dip and Push
All about pushing: dips and push-ups in every form.
A 100% push circuit that alternates dips and push-up variations to hammer the chest, shoulders and triceps. The final hold finishes off the set.
The circuit — 4 rounds
3 min between rounds, 30 s between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Straight-bar dips
10reps
2
Close-grip push-ups
20reps
3
Dips
15reps
4
Decline push-ups
15reps
5
Korean dips
10reps
6
Incline push-ups
35reps
7
Push-up hold
35 s
⏱ Rest timers
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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