Gymnastic Ring Workouts

Program Content

Brice

Type

FOR TIME

WOD

100 Muscle-Ups

Cythia

Type

FOR TIME

WOD

2 Rounds for Time

6 Muscle-Ups

17 Handstand Push-Ups

130 Mountain Climbers (1-count)

Buy-In: 3,200 meter Run

Valentina

Type

FOR TIME

WOD

8 Rounds for Time

5 Burpee Ring Dips

Lisa

Type

FOR TIME

WOD

3 Rounds For Time

2 Muscle-Ups

4 Handstand Push Ups

Chet

Type

FOR TIME

WOD

5 Rounds for Time

21 walking lunges

15 squat jumps

8 alternating pistol squats

30 second ring hang

Lexie

Type

AMRAP

WOD

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

Loriann

Type

FOR TIME

WOD

12-9-6-3 reps of:

Handstand Push-Ups

Ring Dips

Push-Ups

Ethan

Type

FOR TIME

WOD

1-2-3-4-5-6-7-8-9-10 reps of: Ring Dips

Then, 800 meter Run

Then, 10-9-8-7-6-5-4-3-2-1 reps of: Ring Dips

Rufus

Type

FOR TIME

WOD

100 Air Squats

5 Muscle-Ups

75 Air Squats

10 Muscle-Ups

50 Air Squats

15 Muscle-Ups

25 Air Squats

20 Muscle-Ups

Contessa

Type

AMRAP

WOD

AMRAP in 16 minutes

3 Ring Muscle-Ups

6 Handstand Push-Ups

Teodora

Type

FOR TIME

WOD

30 Handstand Push-ups

12/8 Muscle-ups

Traci

Type

FOR TIME

WOD

For Time 1-2-3-4-5-6-7-8-9-10 Ring Muscle-Ups

Dell

Type

FOR TIME

WOD

4 Rounds for Time

20 Air Squats

20 Inverted Burpees

20 Ring Dips

Dennis

Type

FOR TIME

WOD

3 Rounds

21 Rings Dips

Althea

Type

AMRAP

WOD

AMRAP in 12 minutes

6 Ring Dips

Bart

Type

AMRAP

WOD

AMRAP in 45 minutes

800 meter Run

80 Air Squats

8 Muscle-Ups

Donnell

Type

FOR TIME

WOD

21-15-9 Reps For Time

Handstand Push-Ups

Ring Dips

Push-Ups

Anna

Type

FOR TIME

WOD

3 Rounds for Time

50 Pistols (alternating legs)

7 Muscle-Ups

Teresia

Type

FOR TIME

WOD

10 Muscle-Ups

1.5 mile Run

10 Muscle-Ups

Shaunte

Type

FOR TIME

WOD

5 Rounds for Time

10 Strict Ring Dips

20 Push-Ups

10 Strict Handstand Push-Ups

50 meter Bear Crawl

Shirly

Type

FOR TIME

WOD

For Time

50 Alternating Pistols

30 Ring Muscle-Ups

Dot

Type

FOR TIME

WOD

7 Rounds for Time

5 Strict Handstand Push-Ups

2 Strict Muscle-Ups

Raymonde

Type

FOR TIME

WOD

20 Handstand Push-ups

8 Muscle-ups/12 Ring Pull-ups

Lilliam

Type

AMRAP

WOD

AMRAP in 20 minutes

400 meter Run

5 Ring Muscle-Ups

Evelin

Type

FOR TIME

WOD

20 Muscle-Ups

25 Lowers from Inverted Hang on the Rings

30 Ring Handstand Push-Ups

35 Ring Rows

40 Ring Push-Ups

Nathanael

Type

FOR TIME

WOD

4 Rounds for Time

800 meter Run

6 Handstand Push-Ups

3 Muscle-Ups

Verlie

Type

EMOM

WOD

Every 2 Minutes in 20 minutes

3 Muscle Ups

7 Burpees

Lauran

Type

FOR TIME

WOD

3 Rounds for Time

10 Muscle-Ups

400 meter Run

Leopoldo

Type

FOR TIME

WOD

2 Rounds for Time

21 Burpee Ring Dips

Larita

Type

FOR TIME

WOD

50 Ring Dips

Paulene

Type

FOR TIME

WOD

21 Ring Muscle-Ups

21 Ring Muscle-Ups

Fransisca

Type

FOR TIME

WOD

3 Rounds For Time

75 Air Squats

25 Ring Handstand Push-Ups

Adam

Type

AMRAP

WOD

AMRAP in 12 minutes

5 Toes-to-Rings

Ashlie

Type

FOR TIME

WOD

10 Rounds for Time

4 Strict Muscle-Ups

7 Strict Handstand Push-Ups

Natalie

Type

FOR TIME

WOD

3 Rounds For Time

1,000 meter Run

10 Muscle-Ups

100 Air Squats

Deanne

Type

FOR TIME

WOD

15-12-9 reps of:

Box Handstand Push-Ups

Ring Dips

Push-Ups

Sung

Type

AMRAP

WOD

AMRAP in 20 minutes

3 Muscle-Ups

Ronna

Type

FOR TIME

WOD

“30 MUSCLE-UP FOR TIME + MAX UNBROKEN”

Note

At 3.2.1 go, the athlete performs 30 ring muscle-ups for time, going unbroken on the front end, then finishing the rest of then 30 for time.

Quentin

Type

FOR TIME

WOD

10 Rounds For Time

10 Ring Push-Ups

Terence

Type

EMOM

WOD

EMOM for 10 minutes

6 Muscle-Ups

Note

Lorem Ipsum

Elroy

Type

FOR TIME

WOD

50 Ring Push-Ups

Chance

Type

FOR TIME

WOD

42 Muscle-Ups

Emilie

Type

FOR TIME

WOD

50 Mountain Climbers

50 Alternating Pistols

50 V-Ups

50 Push-Ups

50 Air Squats

50 Burpees

50 Alternating Lunges

50 Table Rows

Linette

Type

FOR TIME

WOD

400 meter Run

15 Ring Dips

400 meter Run

9 Handstand Push-Ups

400 meter Run

15 Ring Dips

Ivette

Type

FOR TIME

WOD

41 Push-Ups

41 Ring Dips

41 Air Squats

Maryln

Type

FOR TIME

WOD

12-9-6-3 Reps for Time

Ring Rows

Sharon

Type

EMOM

WOD

10 Minute EMOM (Every Minute on the Minute)

Odd Minutes: 8 handstand push-ups

Even Minutes: 30 second top support

Kami

Type

AMRAP

WOD

AMRAP in 18 minutes

1 Handstand Push-Up

1 Burpee

2 Handstand Push-Ups

2 Burpees Continue with this pattern, adding 1 rep to each movement every round.

Laci

Type

AMRAP

WOD

AMRAP in 19 minutes

3 Muscle-Ups

Shuttle Sprint (5, 10, 15 yards)

6 Burpee

Latia

Type

FOR TIME

WOD

6 Rounds For Time

50 Air Squats

25 Ring Dips

Catherina

Type

FOR TIME

WOD

25 Handstand Push-ups

10/6 Muscle-ups

Adelina

Type

FOR TIME

WOD

AMRAP in 23 minutes

14 Handstand Push-Ups

2 Muscle-Ups

Cynthia

Type

FOR TIME

WOD

For Time

800 meter Run

10 Muscle-Ups

Katelyn

Type

FOR TIME

WOD

10 Rounds for Time

3 Muscle-Ups

Celestina

Type

FOR TIME

WOD

5 Rounds for Time

9 Handstand Push-Ups

15 Ring Dips

200 meter Run

Zane

Type

FOR TIME

WOD

5 Rounds For Time

7 Muscle-Ups

Andra

Type

FOR TIME

WOD

9-7-5 Reps For Time

Muscle-Ups

Sandee

Type

FOR TIME

WOD

4 Rounds for Time

400 meter Run

4 Muscle-Ups

Casandra

Type

FOR TIME

WOD

3 Rounds for Time

10 Ring Pull-Ups

Deon

Type

TOTAL REPS

WOD

3 Rounds for Total Reps in 35 minutes

In 5 minutes, complete: 400 meter Run)

Rest 1 minute

In 5 minutes, complete: 400 meter

Run Max Mucle-Ups

Rest 1 minute

Haywood

Type

AMRAP

WOD

AMRAP in 20 minutes

5 Parallette Handstand Push-Ups (6″ Deficit)

10 Toes Through Rings

Treena

Type

FOR TIME

WOD

2 km Run

22 Muscle-Ups

2 km Run

22 Muscle-Ups

Vina

Type

FOR TIME

WOD

21-15-9 Reps for Time

Ring Dips

Cathern

Type

FOR TIME

WOD

3 Rounds for Time

10 Toes Through Rings

8 Ring Muscle-Ups

Sena

Type

EMOM

WOD

EMOM for 12 minutes

Odd: 10 foot Elevated Ring Rows

Even: 10 foot Elevated Ring Push-Ups

Rosalinda

Type

FOR REPS

WOD

For Reps in 8 minutes

Tabata Air Squats

Rest 10 seconds, then:

Max Muscle Ups

Sheree

Type

FOR TIME

WOD

Buy-In: 400 meter Run

1-2-3-4-5-6-7-8-9-10 reps of: Muscle-Ups

Buy-Out: 400 meter Run

Lekisha

Type

AMRAP

WOD

AMRAP in 20 minutes

20 Alternating Pistols

20 Burpees

6 Muscle-Ups

Mammie

Type

FOR TIME

WOD

3 Rounds For Time

25 Muscle-Ups

100 Air Squats

Carlotta

Type

FOR TIME

WOD

21-15-9 reps of:

Pike Push-Ups

Ring Dips

Ring Push-Ups

Phuong

Type

AMRAP

WOD

AMRAP in 8 minutes

12 Ring Dips

6 Push-Ups

Yan

Type

AMRAP

WOD

20 Minute AMRAP (As Many Rounds as Possible)

5 ring pull-ups

10 ring push-ups

15 air squats

Lynn

Type

AMRAP

WOD

AMRAP in 20 minutes

8 Muscle-Ups

Earnestine

Type

FOR TIME

WOD

5 Rounds For Time

7 Muscle-Ups 21

Target Burpees (12/8 in)

Mellissa

Type

FOR TIME

WOD

For Time 10-9-8-7-6-5-4-3-2-1 reps of:

Muscle-Ups

Lonny

Type

Lorem Ipsum

WOD

7 Rounds for Time

5 Pike Box Handstand Push-Ups

2 Strict Low Ring Rows

Patrica

Type

FOR TIME

WOD

30 Handstand Push-ups

15/10 Muscle-ups

Kathleen

Type

FOR TIME

WOD

150 Sit-Ups

Ring Plank

Venice

Type

AMRAP

WOD

AMRAP in 20 minutes

Ascending Ladder of: Muscle-Ups

Leroy

Type

FOR TIME

WOD

5 Rounds for Time

9 Handstand Push-Ups

15 Ring Dips

200 meter Run

Mitsue

Type

FOR TIME

WOD

10 Rounds for Time

4 Ring Muscle-Ups

Kirstie

Type

FOR TIME

WOD

3 Rounds For TIme

9 Muscle-Ups

800 meter Run

Irving

Type

FOR TIME

WOD

5 Rounds for Time

10 Strict Ring Dips

20 Push-Ups

10 Strict Handstand Push-Ups

50 meter Bear Crawl

Dessie

Type

FOR TIME

WOD

7 Rounds For Time

8 Muscle-Ups