No image

Ring Training Fundamentals

Get ready to build serious upper-body strength and body control using gymnastic rings! This session will challenge your stability and leave your muscles fired up from top to bottom.

Created by

domi

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Row Progression

Progressive exercise

Ring Support Hold

3 sets × 20s, 20s, 20s

Step-Up (Knee Raise)

2 sets × 10 reps, 10 reps

Main Workout

Pullup Progression

Progressive exercise

Push-Up - Rings

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

3 circuits

Dip - Rings

1 set × 6 reps

Jump (Box)

1 set × 8 reps

Row Progression

Progressive exercise

3 circuits

Pike Push-Up

1 set × 8 reps

Push-Up (Decline)

1 set × 10 reps

Row (Tuck Front Lever) - Rings

3 sets × 20s, 20s, 20s

Cool Down

Inverted Hang - Rings

2 sets × 30s, 30s

Chest Stretch

1 set × 40s

Shoulder Stretch (Cross-Body)

1 set × 40s

Child's Pose

1 set × 45s