Floor Dips
A bodyweight movement used in 1 AMRAP workout in the library.
How to do it
Sit on the floor with knees bent and hands behind you, fingers facing the heels. Elevate hips slightly, bend elbows to lower, and press to lockout.
The coaching cue
"Pin your shoulder blades into your back pockets." Rolling shoulders forward transfers load to the vulnerable anterior shoulder capsule.
What changes inside an AMRAP
Keep your hips planted close to your wrists to prevent shifting the workload away from the arms.
Common mistakes
- Sliding the hips forward away from the hands, turning the dip into a shrug.
- Bending the elbows only slightly, so the arms never really load.
Workouts that use floor dips
- Tricep Guillotine
5 minute AMRAP — 6 Sphinx Push-ups (Forearm to hand), 12 Floor Dips
Run one with your friends
Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.
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