Workout

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00:00

Exercise 1 of 10

Rings Cross/Skill + Gymnastics 11:10 (75min)

12 exercises

1 Ring Muscle-Ups 3–4×2–3

2 Assisted Cross Holds 3×10–15s

3 Cross Pull-Outs 2×2–3

4 Inverted Cross Raises/Holds 3×3–5 reps or 3–5×5–8s

5 Banded Cross Push-Outs 2×2–3

6 Cross Eccentrics 2–3×2–3 reps @ 3–5s

7 Front Lever Back-Off 2–3×8–12s

8 Straight-Arm Pulldown Isometric (optional) 3×20–30s

9 Back Lever Maintenance 2×8–12s (straddle) or 3×3–5s (full micro)

10 Korean Dips 2–3×6–8

11 Maltese Press (Supine Dumbbell) 3×6–8

12 Wall Angels (Posture) 2–3×10–15