Master the Rings
Master gymnastic rings - the ultimate upper body strength tool. Progress from support holds to elite skills like iron cross. Build unmatched pulling power, pushing strength, and core control.
Progressive Ring Training
Build strength systematically through proven progressions
Support & Stability
Master ring support holds, turned out support, and RTO push-ups to build the foundation for advanced skills.
Pulling Mastery
Progress from ring rows to muscle-ups, front levers, and back levers with proper technique.
Elite Skills
Work toward iron cross, maltese, and other high-level ring elements with expert coaching.
Why Train on Rings?
Rings provide a unique training stimulus that builds strength unlike any other tool. The instability forces every muscle to work, developing incredible core strength and body awareness.
Our systematic approach ensures you progress safely through each level, building the specific strength and technique needed for advanced skills. You'll be amazed at what your body can achieve with proper progression and coaching.
From Olympic gymnasts to CrossFit champions, rings are the secret weapon for building elite upper body strength. The instability creates a constant challenge that keeps your muscles guessing and growing.
Class Format & Structure
Our 90-minute Gymnastic Rings sessions are carefully structured to maximize strength gains while minimizing injury risk. Each class follows a proven format developed through years of coaching elite athletes.
We begin with 20 minutes of targeted warm-up including shoulder dislocates, German hangs, and skin-the-cats to prepare your joints for the demands of ring training. This is followed by 30 minutes of skill work where you practice specific positions and transitions with coach feedback.
The main strength portion uses cluster sets and progressive overload to build the specific strength patterns needed for advanced skills. We finish with conditioning circuits that reinforce proper movement patterns while building endurance.
Built for Advanced Athletes
This class is designed for those who have already built a solid foundation of strength. Whether you're a CrossFitter looking to master ring muscle-ups, a rock climber seeking grip endurance, or a calisthenics enthusiast ready for the ultimate challenge, this is your next step.
We've trained national-level gymnasts, Ninja Warrior competitors, and military special forces operators. Our progressive system adapts to your level while pushing you toward elite performance.
Not quite ready? Our Bodyweight Strength class will prepare you with the prerequisite strength and body awareness needed for ring training.
Ring Training Transformations
See what our students achieve with dedicated ring training
Skills You'll Learn
Ring Support Hold
Build stability on unstable rings. This fundamental position develops the strength and control for advanced ring work.
Ring Dips
Master dips on unstable rings for superior strength and stability. Essential for muscle-up development and upper body power.
Muscle-Up
The ultimate pulling exercise that combines an explosive pull-up with a dip transition. Master this dynamic movement to showcase true upper body power.
Front Lever
Achieve a horizontal body position while hanging from a bar or rings. This impressive skill builds incredible pulling strength and core stability.
Back Lever
A horizontal hold with your back facing the sky, building unique shoulder and bicep strength. Often the first lever skill achieved by practitioners.
Iron Cross
The ultimate ring strength position. This iconic skill demonstrates exceptional straight-arm pushing power.