Deadlift and Ring Dips

15 minute Workout: Deadlift and Ring Dips for As Many Rounds

Make Deadlift in your Workout today!

“WOD” stands for Workout of the Day. This term was popularized by the CrossFit community to inform gym members what the workout will be for that day. What keeps CrossFit interesting is that everyday is a different set of movements, and it is exciting to find out what the workout will be. You don’t have to be a CrossFit enthusiast or an affiliate member to enjoy these movements. Visit our site to get gear that will help you succeed in your fitness journey. Listed in this blog is a series of workouts for you to enjoy anywhere. So, get out there and WOD it up!


Deadlift and Ring Dips

WOD: Deadlift and Ring Dips

Workout: AMRAP (As Many Reps As Possible) in 15 minutes

10 reps of Deadlift (males 185lbs/ females 155lbs on barbell)

10 reps of Ring Dips



Deadlift: Proper Deadlift form starts with the weight on the floor, your back is in neutral position, yet muscles are engaged. Pull the barbell, lightly grazing against your body, until you’ve locked your hips and knees. Slowly return the barbell to the floor, all muscles are still engaged, by moving your hips back first and then bending at your knees. To Deadlift with proper form means with your lower back neutral position. Rounding your lower spine during heavy Deadlifts is dangerous for your back. It squeezes your spinal discs and can cause injuries like herniated discs. Deadlift with your lower back in the neutral position is best to avoid injury.





Ring Dips: Adjust the height of the rings so that your feet will not touch the ground between repetitions, making sure the rings are at even height. Mount the rings and assume the support position. You should be above the rings, arms straight, supporting your body weight. Lower your body down by bending at the elbows and keeping shoulders close to your sides. Keep the movement steady and controlled. If possible, continue down until your shoulders almost touch your hands for a full range of motion. Press your body back up to the original starting position, with all muscles engaged including your abdominals. Source:

Ring Dip and Deadlift



Helpful Gear for this Workout:

Deadlift weightlifting belt

Protect your back for Deadlift with a weightlifting belt

Get your weightlifting belts here



Ring Dips and Deadlift Wrist Support

Protect your wrists for Ring Dips

Get support with wrist wraps here



Disclaimer: If this is your first time doing any of the movements listed, please consult with a professional or certified CrossFit or fitness coach prior to attempting. It is important to make sure technique is adequate to avoid injury. We do not follow a particular workout program, but simply just love working out.

Join other visitors who are receiving our newsletter and learn how to optimize your fitness and health. Get updates on products and news articles.
We hate spam. Your email address will not be sold or shared with anyone else.
The following two tabs change content below.

Jerry Lamigo

Founder, CEO at WODshop
In the past seven years, WODshop founder Jerry Lamigo has witnessed this community throughout the world as an athlete and coach of CrossFit. Having coached and trained at CrossFit “boxes” throughout California, Jerry has seen it all. From the early days when the CrossFit Games were held at a dusty ranch in Northern California to its evolution into a nationally televised sporting event held in Southern California’s infamous Stub Hub Center (formerly Home Depot Center), the sport has grown, but the core values have remained. These core values of the sport also constitute the inspiration and foundation of WODshop.

Like this Article? Share it!

Leave a Reply

Your email address will not be published. Required fields are marked *