Gymnastics Ring Strength and Stability Course – Coach James

If you have you have been looking to improve you gymnastic strength such as working towards muscle ups or increasing your pull-up strength then we have something coming up that will certainly help you in achieving those goals!

This is something that I have been personally working on for the past few months and I’ve had great success in feeling much stronger on the rings, on a pull up bar and generally in all bodyweight movements such as push-ups and handstands! Not to mention the carry over strength to Weightlifting and also increased mobility.

We’re looking at a 6 week course consisting of 2 sessions a week on Wednesday evening 6pm and Saturday mornings 9am limited to 6 spots.

We will be tracking our progress using 3 Gymnastic movements – Pull ups, Ring dips and Strict Muscle Ups and we’ll also be tracking our mobility progress.

If you don’t have any Muscle ups as of yet don’t fear as no movements on the course require Muscle-ups as a prerequisite, but you could certainly leave this course with 1 or potentially more! But no doubt at the end of the 6 weeks you will have a much stronger bodyweight foundation, increased strength in bodyweight pulling and pressing, more mobility and stability in

Keep your eyes peeled for some more in-depth content such as videos showing some of the movements, strength and mobility drills to get you started and give some more insight in to what we will be working on.

Any questions for more info in the mean time – just get in touch.


– James

Week 5 of the Strength Cycle


Classic CrossFit

A) 3×5 Back Squat

B) 3×3-4 Seated DB Press
Aim for same weight as the 2 last week

C) 6 Rounds of:
15 Russian Kb Swings 32/24
30 Double Unders

MetCon Express

100 Double Unders

5min. AMRAP:

10 Bench Press 22/16kg
10 Pull-Ups

100 Double Unders

5min. AMRAP:

10 Bench Press 22/16kg
10 Pull-Ups

100 Double Unders


Classic CrossFit

A) 3×5 Deadlifts
Superset with some Pull up work

B) 15 Minute AMRAP:
15 Slam Balls
1 Rope Climb
15 Wall Balls 9/6kg
200m Run


21min. EMOM:
Min. 1) 12/9 Cal Ski
Min. 2) 12/9 Cal AD
Min. 3) 12/9 Cal Row

Rest 3min.

3 Rounds For Time:
50 Russian KB Swings 32/24kg
50 Sit-Ups
50 Double Unders


Classic CrossFit

Mid-Week solo and partner Vibes!
(0-10 min AMRAP:) (solo)
5 pull-ups
10 push ups
15 air squats

(12-20 min)
Run 1 min (200m intervals) with partner

(20-30 min AMRAP:) (solo)
5 burpees
10 DB push press
15 Kettlebell Swings

(32-40 min)
Run 1 mile (200m interval) with partner

MetCon Express

10min. to get as far as possible…
DB Push Press 22/16kg

Rest 5min.

10min. AMRAP:
10 Sit-Ups
10 Russian Kb Swings
10 Russian twist with same DB (Left + Right =1 rep)


Classic CrossFit

A) 3×5 back Squat

B) 40 Rep Bench Press (Add weight from first time)

C) 5 Rounds
5/5 DB Push Press
Max Rep Ring Dip / Push Up


3 Rounds of:
400m Run
21 KB Swings 24/1kg
12 TTB

3 Rounds of:
Row 500m
21 KB Swings 24/1kg
12 TTB

3 Rounds of:
AD 20/15 Cals
21 KB Swings 24/1kg
12 TTB

10 Minute Cap on each with 3 minutes rest between sections. If you finish before the 10 mins then you get extra rest! 🙂


Classic CrossFit

A) 5×3 Hang Power Clean
Superset with :
3 High Box Jumps! Landing in a power position not a squat.

B) 21-15-9
Thrusters 40/30kg
Calories of choice

MetCon Express

4min. AMRAP:
400m Run
15 Toes-To-Bar
Max KB Deadlifts 32/24kg in remaining time

Rest 1min.

Repeat for 5 Rounds


Teams of 2!

35min. to finish…

Calories of choice
Front Squats 60/40kg
American KB Swings 32/24kg