Gymnastics Ring Strength and Stability Course Pt 2 – Coach James

Hey guys! Following up from my last blog post here is a little bit more of an insight in to what this course will contain.

We will be starting out with a “test day” to see where we are at in terms of pull up and dip strength and also mobility. We will be very strict on movement standards here as we want to get a true representation of our current ability.

How the program will work

Each session you’ll be performing 2 strength exercises performed as a superset with added mobility drills in between.

eg 3 sets of
Pull up x-reps
Wall angels x-reps
Ring dips x-reps
Crab extensions x-reps

There will be 3 different sessions which will be repeated one after another increasing in difficulty as the course progresses.

There will also be added midline and stability accessory work performed at the end of each session.

We will be repeating our Day 1 test at the end of the 6 weeks and not only will you have a stronger gymnastic foundation but you will have a greater knowledge on how to maintain healthy shoulders as well as how to progress with gymnastic strength ohhh… and a good looking set of pythons haha!

How Much? – The cost of the course will be £350 limited to 6 spots.

When Is It? – The course will run for 6 weeks from August 7th through September 14th, taking place on Wednesdays evenings at 6pm, and Saturday Mornings at 9am.
(Some dates to shift to a Friday due to gym closures)

There is no specific time frame on how long it takes to get a Muscle up or knock out 30 unbroken pull ups but if these are some of you goals then this is the right path to be on!

Coach James


Classic CrossFit

A) 3×5 Back Squat

B) Accessory Work
Pick one:
1.) HSPU practice: 50 Strict, 100 Kipping, or 10min. of practice.

2.) 3 Rounds:
1min. regular plank with plate on back
1min. side plank with DB in top hand
1min. side plank with DB in top hand (other side)

3.) “”Annie””
For Time:
Double Unders

MetCon Express

EMOM x 20min.
Min. 1) Max DB Floor Press 20/16kg
Min. 2) Max Pull-Ups
Min. 3) Max Double Unders
Min. 4) Rest

*Do strict pull ups for as long as possible then go kipping once you can’t anymore


Classic CrossFit

A) 5×3 Hang Power Snatch

B) 5min. AMRAP:
5 Chest to bar pull-ups
5 Front Squats 50/35kg
5 Chest to bar pull-ups
5 Jerks 50/35kg

Rest 1min. Repeat 3 times. Start where you left off each time. Score is total rounds


10min. to finish…
5 Rounds:
12/9 Cal Bike
15 Wall Balls 9/6kg

10min. to finish…
5 Rounds:
12 DB Lunges 22/16kg
15 TTB

10min. to finish…
5 Rounds:

50 Double unders
25 Sit-Ups


Classic CrossFit

Every 3min. x 10 Rounds:
10/7 Cals of choice
10 Toes-To-Bar
*3/2/1 Power Clean (climbing)
in Remaining Time…

*3 reps for rounds 1, 2, and 3
*2 reps for rounds 4, 5, and 6
*1 heavy singles for rounds 7-10

MetCon Express

A) For Time:
100 Alt. DB Snatches 22/16kg
*EMOM 30 Double Unders

B) Tabata DB Russian Twists 16/10kg

20sec. of work / 10sec. of rest until you hit 100 reps. Left +Right +1 rep.


Classic CrossFit

A) 3×5 Back Squat

B) 3 Rounds of :
Bulgarian Split Squat (5 reps each leg)
(Push the weight. Start with weaker leg)
*Rest 90sec.

C) 15min. AMRAP:
10/7 Cal Row/Ski
14 Front Rack Lunges 40/30kg
10/7 Cal Row/Ski
7 Man Makers 20/16kg


10min. AMRAP:
10 Cal Bike
10 DB Bench Press 20/10kg

10min. AMRAP:
10 Barbell Thrusters
10 Push-Ups

10min. to finish…
Slam Balls
Russian Twists with 10/5kg


Classic CrossFit

A) 3×5 Deadlift

B) 10-15 Minutes of work:
For time if in your wheel house , Or for quality if need to work on these skills

Strict Pull-Ups
Strict HSPUs

“Scaling Options”
kipping one of them or both of them.
2.) 10 rounds of 3 and 3 or a doable number of reps
3.) Advanced option. Try a vest or a HSPU deficit.

MetCon Express

A) 10 Rounds For Time:
10 KB Front Squats 24/16kg
10 Toes-To-Bar

B) For Quality Not Time:
100 Single Leg RDLs with empty bar
*Every 20 reps complete 20 Sit-Ups”


Teams of 2! I go you go style!
5 Rounds of

10 Power Snatches (Climbing)
20 Toe to bars

5 Rounds
10 Clean and Jerks (Climbing)
20 Pull Ups

5 Rounds
10 Power Cleans (Climbing)
20 Handstand Push Ups

– You MUST increase load with each set across the rounds and movements. Aka I started at 40kg with the Snatch and ended on 87.5kg for the Power cleans.
-35 Min cap