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Original starter · 6 weeks

Ring Strength Fundamentals

Six weeks on rings that move you from support holds to full ring dips and harder rows, with single-leg work for the legs.

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6weeks
4days a week
24sessions
380working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 6.

MeasureWeek 1Week 6Change
Working sets6340−37%
Total reps605346−43%
Reps per set9.68.7−10%
Average RPE7.06.0−14%

Week 1

DAY 1 - MON - Upper Push Bias

ExerciseSets × repsEffort / loadRest
Ring Support Hold · seconds4 × 20RPE 71:30
Ring Row3 × 10RPE 71:30
Ring Push-Up3 × 8RPE 71:30
Ring Face Pull3 × 12RPE 71:00
Ring Body Saw3 × 8RPE 71:00

DAY 2 - TUE - Lower

ExerciseSets × repsEffort / loadRest
Assisted Pistol Squat · per side, hold rings3 × 6RPE 71:30
Rear-Foot-Elevated Split Squat · per side3 × 8RPE 71:30
Ring Hamstring Curl · both legs3 × 8RPE 71:30
Single-Leg Hip Thrust · per side3 × 10RPE 71:00
Single-Leg Calf Raise · per side3 × 12RPE 71:00

DAY 3 - THU - Upper Pull Bias

ExerciseSets × repsEffort / loadRest
Ring Pull-Up4 × 5RPE 72:00
Ring Support Hold · seconds3 × 20RPE 71:30
False-Grip Ring Row3 × 6RPE 71:30
Ring Push-Up3 × 10RPE 71:30
Tuck L-Sit Hold · seconds4 × 10RPE 71:00

DAY 4 - FRI - Lower and Core

ExerciseSets × repsEffort / loadRest
Cossack Squat · per side3 × 6RPE 71:30
Nordic Curl Negative · hook feet under bench3 × 3RPE 7.52:00
Step-Up · per side3 × 10RPE 71:00
Skin the Cat3 × 3RPE 6.51:30
Hollow Body Rock3 × 15RPE 71:00

Week 2

DAY 1 - MON - Upper Push Bias

ExerciseSets × repsEffort / loadRest
Ring Dip Negative · 5-second lower4 × 3RPE 7.52:00
Ring Row3 × 12RPE 7.51:30
Ring Push-Up3 × 10RPE 7.51:30
Ring Face Pull3 × 15RPE 71:00
Ring Body Saw3 × 10RPE 71:00

DAY 2 - TUE - Lower

ExerciseSets × repsEffort / loadRest
Assisted Pistol Squat · per side, hold rings3 × 8RPE 7.51:30
Rear-Foot-Elevated Split Squat · per side3 × 10RPE 7.51:30
Ring Hamstring Curl · both legs3 × 10RPE 7.51:30
Single-Leg Hip Thrust · per side3 × 12RPE 7.51:00
Single-Leg Calf Raise · per side3 × 15RPE 7.51:00

DAY 3 - THU - Upper Pull Bias

ExerciseSets × repsEffort / loadRest
Ring Pull-Up4 × 6RPE 7.52:00
Ring Support Hold · seconds3 × 30RPE 7.51:30
False-Grip Ring Row3 × 8RPE 7.51:30
Ring Push-Up3 × 12RPE 7.51:30
Tuck L-Sit Hold · seconds4 × 15RPE 7.51:00

DAY 4 - FRI - Lower and Core

ExerciseSets × repsEffort / loadRest
Cossack Squat · per side3 × 8RPE 7.51:30
Nordic Curl Negative · hook feet under bench3 × 4RPE 82:00
Step-Up · per side3 × 12RPE 7.51:00
Skin the Cat3 × 4RPE 71:30
Hollow Body Rock3 × 20RPE 7.51:00

Week 3

DAY 1 - MON - Upper Push Bias

ExerciseSets × repsEffort / loadRest
Ring Dip Negative · 5-second lower4 × 4RPE 82:00
Feet-Elevated Ring Row3 × 8RPE 7.51:30
Ring Push-Up4 × 10RPE 81:30
Ring Face Pull3 × 15RPE 7.51:00
Ring Body Saw3 × 12RPE 7.51:00

DAY 2 - TUE - Lower

ExerciseSets × repsEffort / loadRest
Assisted Pistol Squat · per side, light ring grip4 × 8RPE 81:30
Rear-Foot-Elevated Split Squat · per side3 × 12RPE 81:30
Ring Hamstring Curl · both legs3 × 12RPE 81:30
Single-Leg Hip Thrust · per side3 × 15RPE 81:00
Single-Leg Calf Raise · per side3 × 15RPE 81:00

DAY 3 - THU - Upper Pull Bias

ExerciseSets × repsEffort / loadRest
Ring Pull-Up5 × 6RPE 82:00
Ring Support Hold · seconds3 × 40RPE 81:30
False-Grip Ring Row3 × 10RPE 81:30
Ring Wide Push-Up3 × 8RPE 7.51:30
Tuck L-Sit Hold · seconds4 × 20RPE 81:00

DAY 4 - FRI - Lower and Core

ExerciseSets × repsEffort / loadRest
Cossack Squat · per side3 × 10RPE 81:30
Nordic Curl Negative · hook feet under bench4 × 4RPE 82:00
Step-Up · per side3 × 15RPE 81:00
Skin the Cat3 × 5RPE 71:30
Hollow Body Rock3 × 25RPE 81:00

Week 4

DAY 1 - MON - Upper Push Bias

ExerciseSets × repsEffort / loadRest
Ring Dip5 × 2RPE 82:30
Feet-Elevated Ring Row4 × 10RPE 81:30
Ring Wide Push-Up3 × 8RPE 81:30
Ring Face Pull3 × 15RPE 81:00
Ring Fallout3 × 6RPE 81:00

DAY 2 - TUE - Lower

ExerciseSets × repsEffort / loadRest
Pistol Squat · per side3 × 3RPE 82:00
Rear-Foot-Elevated Split Squat · per side4 × 10RPE 81:30
Ring Hamstring Curl · single leg, per side3 × 8RPE 81:30
Single-Leg Hip Thrust · per side4 × 12RPE 81:00
Single-Leg Calf Raise · per side4 × 15RPE 81:00

DAY 3 - THU - Upper Pull Bias

ExerciseSets × repsEffort / loadRest
False-Grip Ring Pull-Up4 × 4RPE 82:30
Ring Turned-Out Support Hold · seconds3 × 20RPE 81:30
False-Grip Ring Row4 × 10RPE 81:30
Ring Wide Push-Up3 × 10RPE 81:30
L-Sit Hold · seconds4 × 8RPE 81:00

DAY 4 - FRI - Lower and Core

ExerciseSets × repsEffort / loadRest
Shrimp Squat · per side3 × 4RPE 81:30
Nordic Curl Negative · hook feet under bench4 × 5RPE 8.52:00
Step-Up · per side4 × 12RPE 81:00
Skin the Cat3 × 5RPE 7.51:30
Hollow Body Rock4 × 20RPE 81:00

Week 5

DAY 1 - MON - Upper Push Bias

ExerciseSets × repsEffort / loadRest
Ring Dip5 × 3RPE 8.52:30
Archer Ring Row · per side3 × 5RPE 82:00
Ring Archer Push-Up · per side3 × 4RPE 81:30
Ring Face Pull4 × 15RPE 81:00
Ring Fallout3 × 8RPE 81:00

DAY 2 - TUE - Lower

ExerciseSets × repsEffort / loadRest
Pistol Squat · per side4 × 4RPE 8.52:00
Rear-Foot-Elevated Split Squat · per side4 × 12RPE 8.51:30
Ring Hamstring Curl · single leg, per side3 × 10RPE 8.51:30
Single-Leg Hip Thrust · per side4 × 15RPE 8.51:00
Single-Leg Calf Raise · per side4 × 20RPE 8.51:00

DAY 3 - THU - Upper Pull Bias

ExerciseSets × repsEffort / loadRest
False-Grip Ring Pull-Up5 × 4RPE 8.52:30
Ring Turned-Out Support Hold · seconds3 × 30RPE 8.51:30
False-Grip Ring Row4 × 12RPE 8.51:30
Ring Wide Push-Up4 × 10RPE 81:30
L-Sit Hold · seconds4 × 12RPE 8.51:00

DAY 4 - FRI - Lower and Core

ExerciseSets × repsEffort / loadRest
Shrimp Squat · per side3 × 6RPE 8.51:30
Nordic Curl Negative · hook feet under bench4 × 6RPE 8.52:00
Step-Up · per side4 × 15RPE 8.51:00
Skin the Cat3 × 6RPE 7.51:30
Hollow Body Rock4 × 25RPE 8.51:00

Week 6

DAY 1 - MON - Upper Push Bias

ExerciseSets × repsEffort / loadRest
Ring Dip Negative · 5-second lower2 × 3RPE 62:00
Ring Row2 × 10RPE 61:30
Ring Push-Up2 × 8RPE 61:30
Ring Face Pull2 × 12RPE 61:00
Ring Body Saw2 × 8RPE 61:00

DAY 2 - TUE - Lower

ExerciseSets × repsEffort / loadRest
Assisted Pistol Squat · per side, hold rings2 × 6RPE 61:30
Rear-Foot-Elevated Split Squat · per side2 × 8RPE 61:30
Ring Hamstring Curl · both legs2 × 8RPE 61:30
Single-Leg Hip Thrust · per side2 × 10RPE 61:00
Single-Leg Calf Raise · per side2 × 12RPE 61:00

DAY 3 - THU - Upper Pull Bias

ExerciseSets × repsEffort / loadRest
Ring Pull-Up2 × 5RPE 62:00
Ring Support Hold · seconds2 × 20RPE 61:30
False-Grip Ring Row2 × 6RPE 61:30
Ring Push-Up2 × 10RPE 61:30
Tuck L-Sit Hold · seconds2 × 10RPE 61:00

DAY 4 - FRI - Lower and Core

ExerciseSets × repsEffort / loadRest
Cossack Squat · per side2 × 6RPE 61:30
Nordic Curl Negative · hook feet under bench2 × 3RPE 62:00
Step-Up · per side2 × 10RPE 61:00
Skin the Cat2 × 3RPE 61:30
Hollow Body Rock2 × 15RPE 61:00