30 minute intermediate back workout with rings

Here's everything you need to try our 30 minute intermediate back workout with rings. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Ring Top of Row Lateral Glides
  • Single Arm Top of Ring Row Isometric Hold
  • Ring Pull ups
  • Circuit 2
  • Archer Ring Row
  • Ring Elbow to Hands Plank

Circuit 1

Complete this round 3 times.

Ring Top of Row Lateral Glides

Complete 5 repetitions

Coaching Tips For Ring Top of Row Lateral Glides

Follow these cues to perform Ring Top of Row Lateral Glides correctly:

  • Slowly extend an arm to the side whilst maintaining the same body position
  • Resist any movement as you extend the arm
  • Keep tension in the upperback.

Single Arm Top of Ring Row Isometric Hold

Complete 36 seconds

Coaching Tips For Single Arm Top of Ring Row Isometric Hold

Follow these cues to perform Single Arm Top of Ring Row Isometric Hold correctly:

  • Create a lot of tension in the upperback, then transfer into the single arm
  • Keep hips high and core tight.

Ring Pull ups

Complete 7 repetitions

Coaching Tips For Ring Pull ups

Follow these cues to perform Ring Pull ups correctly:

  • Keep feet together, core tight
  • Hands can turn as you pull.

Circuit 2

Complete this round 3 times.

Archer Ring Row

Complete 6 repetitions

Coaching Tips For Archer Ring Row

Follow these cues to perform Archer Ring Row correctly:

  • Transfer your weight to the pulling arm
  • Keep shoulders and hips as square as possible
  • Control the descent as much as possible.

Ring Elbow to Hands Plank

Complete 10 repetitions

Coaching Tips For Ring Elbow to Hands Plank

Follow these cues to perform Ring Elbow to Hands Plank correctly:

  • In a plank position with the feet in the rings, slowly lift the one arm then the other to the tall plank position
  • This is very challenging
  • Try and reduce movement as much as possible whilst you complete the exercise.

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This workout was made by Sean Klein

Sean Klein

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