Choose your tier, then support yourself on the bars or rings. Lower under control until your shoulders sit below your elbows, hold a dead pause at the bottom, then press back to full lockout. Repeat for max reps.

One-second dead pause at the bottom of every rep — no bounce. Full elbow lockout at the top. Depth standard: shoulder below elbow. Declare your tier before starting; most reps at your tier wins, and a higher tier always outranks a lower one. D5 (Weighted RTO Dip) is scored by added weight instead of reps.

Difficulty tier + repetitions