Beginner

3rounds

15-35sec bar dead hang + 15-35sec top of dip support hold + 15-35sec bottom of dip supported hold + 15-35sec v sit drill

2mins rest

3 x 4-6 floor pike HSPUs + 4-6 SMU foot supported drill + 5-10 supported ring dips

2mins rest

3x10 box supported ring kips

Intermediate

3x 25-50sec bar dead hang + 25-50sec top of dip hold + 25-50sec bottom of dip hold (feet or toes on box if needed) + 25-50sec v sit drill

2mins rest

3x 3-6 box pike HSPUs (or full SHSPUs with 3sec eccentric & kick off) + 3-6 SMU foot supported drill (or box under high rings for jumping SMU) + 5-10 dips for dip strength (can be supported)

2mins rest

3x 10-14 ring kips with cone between legs (can alt with hip to rings

Advanced

3x 35-60sec+ active bar dead hang + 35-60sec + top of dip hold + 35-60sec + bottom of dip hold + 35-60sec + v sit drill

2mins rest

3x 4-6 SHSPU (can add defifict or 1sec concentric / 3sec eccentric) + 3-5 SMU (can add weight) + 5-10 ring dips at last rep

2mins rest

3x12 ring kips alt between hip to rings + kip + transition with cone between legs