CrossFit Ring Workouts

crossfit girl rings rocktapeIf you want to get freak like strong – get a
set of gymnastic rings. Ever watch the Olympics and see those gymnast? They have arms like Popeye and move like a greased Ninja cat. They are nimble and limber and can scratch the middle of their back with ease. You can’t say that for many of the bodybuilder types. For gymnastic ring workouts and tips, sit back and grab a juice and read more.

You can get one of the best bodyweight workouts by using your gymnastic rings. They are very portable and you can take them anywhere, easily. By using rings you are forced to use more of your stabilizer muscles in the core and abs. For example try a set of pushups. Then try ring pushups. You will feel that the rings want to spread apart and float in space and it takes your core and torsoe working in unison to stabilize your body. This is great for building muscle and coordination and will increase your strength.

Video – WOD JT

Check out OFW Wood Gym Rings @

Gymnastic Rings Workout Tips
A few tips to get ready for the gym ring workouts –
– Stretch out your shoulders and upper body with a full range of motion.  Stretching exercises like the swimmers stretch, cow face stretch and arm in front of body stretch will warmup up the muscles and help to get you ready. Do bench dips or regular dips in your warmup. Never do ring dips as a starter. Always warmup first.

The ring workout “JT” will put you on the floor crying for momma so grab an extra set of forearms before you grab hold of the rings.

CrossFit Ring Workout #1
21-15-9 reps of:
Handstand push-ups
Ring dips

WOD #2
5 rounds for time
7 muscle ups
21 burpees (jump 1 ft above max reach)
* substitution for a muscle up is 3 ring dips and 3 pull-ups

WOD #3
30 muscle ups for time
* you can also do this as 30 bar muscle ups for time to have variety

Check out the MDUSA Wood Gymnastic Rings @

WOD #4
Deadlift (225 lb) and ring dip ladder

WOD #5
21-15-9 reps
135/95# Squat Cleans
Ring Dips

Video – Elizabeth wod

Check out the Elite EXF Gymnastics Rings @

More gym ring workouts

SGPT Running JT
SGPT Ring workout
SGPT warmup + Ryan

Back home in my garage gym I hang my rings from a pull up bar.

Check out these questions from athletes in our gym.

Question: How far apart should i set my crossfit rings? Just a little over shoulder width apart.

Question: What is the name of the most popular CrossFit workout using rings? I think you mean JT.

Question: Where can I find out more info about CrossFit? Check out the CF main website here:

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