To be honest, a power rack and gymnastic rings are all you need to stay healthy in your pursuit of that personal record. The workouts in this section take advantage of these tools to provide a complete workout (while also topping off each session with an intense finisher during your assistance work).
PROGRAM NOTES
This program includes:
Perform 2 sets of each exercise before you hit the rack:
Lunge (15 reps per leg)
Single Leg RDL (15 reps per leg)
Glute Bridge (15 reps)
Program Notes: Focus on hip mobility and glute and hamstring strength/activation to keep your knees supported.
Perform 2 sets of each exercise before you grab a barbell:
“T” Raise (15 reps)
Lunge to Chest Fly/Stretch (10 reps per leg)
Program Notes: Focus on rear delt strength and chest and shoulder mobility to keep your shoulders supported.
Perform 2 sets of each exercise before you hit the platform:
Single Leg RDL (15 reps per leg)
Leg Curl (15 reps)
Front Plank Fallouts (15 reps)
Program Notes: Focus on hip mobility and core stability to keep your lower back supported.
Perform 2 sets of each exercise before you grab a barbell:
“Y” Raise (15 reps)
Lunge to Overhead Reach/Stretch (10 reps per leg)
Program Notes: Focus on rear delt strength and overhead mobility to keep your shoulders supported.
Perform 2–3 sets before you Squat or Deadlift:
X-Over Mountain Climber (10 reps per side)
Assume Push-up position facing away from the anchor point with feet in the cradles and hands on the floor. Perform each rep slowly.
Pike (10 reps)
Assume Push-up position facing away from the anchor point with feet in the cradles and hands on the floor.
Inside Leg Side Plank (8–12 reps per side)
Perform facing away from the anchor point with one foot in the cradles and elbow on the floor.
Perform 2–3 sets before you Squat or Deadlift:
Oblique Crunch (10 reps per side)
Assume Push-up position facing away from the anchor point with feet in the cradles and hands on the floor.
Single Leg Side Plank (30 seconds per side)
Perform facing away from the anchor point with one foot in the cradles and elbow on the floor.
Kneeling Front Plank Fallouts (12 reps)
Perform kneeling, facing away from the anchor point with your hands on the handles.
These sets are in addition to your regular warm up and/or mobility program:
Ring Leg Curl (2 sets of 15 reps)
Ring Row (2 set of 15 reps)
Program Notes: Perform this as a set of isolation exercises then, with no rest, do a compound movement of the same muscle group.
These sets are in addition to your regular warm up and/or mobility program:
Ring Deep Squat (2 sets of 15 reps)
Ring Glute Bridge (2 sets of 15 reps)
Program Notes: Perform this as a set of isolation exercises then, with no rest, do a compound movement of the same muscle group.
These sets are in addition to your regular warm up and/or mobility program:
Ring Push-up (2 sets of 15 reps)
Ring Chest Fly (2 sets of 15 reps)
Program Notes: Perform this as a set of isolation exercises then, with no rest, do a compound movement of the same muscle group.
Perform back to back, resting only once both exercises are completed:
1A. Barbell Bench Press (2–3 sets of 6–8 reps)
1B. Ring Dips (2–3 sets of AMRAP)
Program Notes: This set of Super Sets is programmed WITHIN the same muscle group. Therefore, they are the most intense version and should be done after your main strength exercise for that day.
Perform back to back, resting only once both exercises are completed:
1A. Barbell Bent Over Row (2–3 sets of 10–12 reps)
1B. Ring Row (2–3 sets of AMRAP)
Program Notes: This set of Super Sets is programmed WITHIN the same muscle group. therefore, they are the most intense version and should be done after your main strength exercise for that day.
Perform back to back, resting only once both exercises are completed:
1A. Cable Triceps Extensions (2–3 sets of 10–12 reps)
1B. Ring Skull Crusher (2–3 sets of AMRAP)
Program Notes: This set of Super Sets is programmed WITHIN the same muscle group. therefore, they are the most intense version and should be done after your main strength exercise for that day.
Perform back to back, resting only once both exercises are completed:
1A. Barbell Front Squat (2–3 sets of 3–5 reps)
1B. Ring Leg Curl (2–3 sets of AMRAP)
Program Notes: This set of Super Sets is programmed for OPPOSING Push and Pull muscles. Therefore are very intense and should be done after your main strength exercise for that day.
Perform back to back, resting only once both exercises are completed:
1A. Barbell Incline Chest Press (2–3 sets of 6–8 reps)
1B. Ring Chin-up or Pull-up (2–3 sets of AMRAP)
Program Notes: this set of super sets is programmed for oPPosinG Push and Pull muscles. therefore are very intense and should be done after your main strength exercise for that day.
Perform back to back, resting only once both exercises are completed:
1A. Trap Bar Deadlift (2–3 sets of 3–5 reps)
1B. Ring Cossack Squat (2–3 sets of AMRAP)
Program Notes: This set of Super Sets is programmed for OPPOSING Push and Pull muscles. Therefore are very intense and should be done after your main strength exercise for that day.
Perform back to back, resting only once both exercises are completed:
1A. Barbell Reverse Grip Row (2–3 sets of 10–12 reps)
1B. Ring Pistol Squat (2–3 sets of AMRAP)
Program Notes: This set of Super Sets is programmed for OPPOSING upper body and lower body muscles. Therefore are intense and should be done after your main strength exercise for that day.
Perform back to back, resting only once both exercises are completed:
1A. Barbell RDL (2–3 sets of 10–12 reps)
1B. Ring Atomic Push-up (2–3 sets of AMRAP)
Program Notes: This set of Super Sets is programmed for OPPOSING upper body and lower body muscles. Therefore are intense and should be done after your main strength exercise for that day.
Perform back to back, resting only once both exercises are completed:
1A. Barbell Shoulder Press (2–3 sets of 10–12 reps)
1B. Ring Glute Bridge (2–3 sets of AMRAP)
Program Notes: This set of Super Sets is programmed for OPPOSING upper body and lower body muscles. therefore are intense and should be done after your main strength exercise for that day.
Squat/Deadlift Day
Ring Reverse Lunge or Skater Squat (4 sets of 20 reps per leg)
Ring Glute Bridge (4 sets of 20 reps)
Ring Lateral Squat (4 sets of 20 reps per side)
Shift laterally, maintaining your squat depth.
Ring Leg Curls (4 sets of 20 reps)
Bench/Shoulder Press Day
Ring Pull-ups (4 sets of AMRAP)
Ring Push-up (4 sets of 20 reps)
Keep your hands on the handles and feet on the floor and rotate your hands to neutral at the bottom of the Push-up.
Ring “Y” or “T” Raise (4 sets of 20 reps)
Ring Dips (4 sets of 20 reps)
Program Notes: This is a sample assistance program utilizing ONLY gymnastic rings for each of the big lifts. Feel free to customize to your exact needs.
