60 minute advanced workout with rings

Here's everything you need to try our 60 minute advanced 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Ring Archer Press Up
  • Circuit 2
  • Skater Squats
  • Circuit 3
  • Single Arm Top of Ring Row Isometric Hold
  • Side Lying Clam Raise
  • Circuit 4
  • Single Arm Ring Plank
  • Ring L-Sit Hold

Circuit 1

Complete this round 3 times.

Ring Archer Press Up

Complete 4 repetitions

Coaching Tips For Ring Archer Press Up

Follow these cues to perform Ring Archer Press Up correctly:

  • Start in the top of press up in the rings
  • As you lower your chest, move one hand out to the side and put your weight through the hand that stays under your chest
  • Use the supporting hand as much as needed.

Circuit 2

Complete this round 3 times.

Skater Squats

Complete 4 repetitions

Coaching Tips For Skater Squats

Follow these cues to perform Skater Squats correctly:

  • Do not touch the back foot to the floor
  • Gently touch the back knee and stand back up
  • Use a counterbalance if required.

Circuit 3

Complete this round 3 times.

Single Arm Top of Ring Row Isometric Hold

Complete 44 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.

Side Lying Clam Raise

Complete 9 repetitions

The side lying clam raise is an excellent hip dominant exercise that works the glutes but also requires a great deal of hip stability and control.

Benefits of Side Lying Clam Raise

The main benefit of the side lying clam raise is to build volume in the glutes and improve hip stability.

How To Do Side Lying Clam Raise

  1. Find the starting position with the elbow underneath the shoulder and knee and foot at
  2. degrees.
  3. Press the knee into the floor to lift the hip and simultaneously lift the knee not on the floor to open the hips.
  4. Do a slight pause at the top and come back to the starting position.

Coaching Tips For Side Lying Clam Raise

Follow these cues to perform Side Lying Clam Raise correctly:

  • Make sure your shoulders, hips and knees are inline
  • Ensure the elbow is comfortable, press through the knee into the floor finding tension in the glutes.

Circuit 4

Complete this round 3 times.

Single Arm Ring Plank

Complete 20 seconds

The single arm OH KB Hold is an excellent core strength and shoulder stability exercise. Very similar to the single arm OH KB carry that is more traditionally used, but is more appropriate for those who find this positioning very difficult or have limited space.

Benefits of Single Arm Ring Plank

There are two major benefits to the single arm OH KB hold, primary the benefits are to the core musculature. As we are using a weight on one side of the body, the weight pulls the body to rotate, meaning we will be resisting rotation throughout the hold. This exercise is also a great way to improve the stability and strength of the shoulder joint. It requires you to resist a lot of fatigue and generate a lot of stability in the joint to maintain the position. Finally this exercise can be a great way to more on shoulder mobility. Those who struggle to put weight over their head and keep the exercise technically clean can use this exercise to great effect.

How To Do Single Arm Ring Plank

  1. Start with the kettlebell in the front rack position and press the weight overhead so that the elbow is locked and the arm is completely straight.
  2. Hold as still as possible, keeping a tight core and shoulder joint.

Coaching Tips For Single Arm Ring Plank

Follow these cues to perform Single Arm Ring Plank correctly:

  • Create tension in both rings first and then release one to find the position safely
  • Keep hips and shoulders inline
  • Lock the elbow and do not allow it to bend.

Ring L-Sit Hold

Complete 25 seconds

The ring L-sit hold is a very difficult anterior core variation that requires a lot of upper body strength.

Benefits of Ring L-Sit Hold

The main benefit of the ring L-sit hold is the strength gained in the anterior core musculature and the upper body as a whole.

How To Do Ring L-Sit Hold

  1. Find a ring support hold position with the elbows locked.
  2. Lift the legs so that the feet are inline with the hips.
  3. Hold this position pulling from the muscles in the anterior core.
  4. Point the toes and keep the legs as straight as possible.

Coaching Tips For Ring L-Sit Hold

Follow these cues to perform Ring L-Sit Hold correctly:

  • Keep the feet in line with your hips as long as possible
  • Maintain an active hang throughout
  • Keep the feet and knees together the entire movement.

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This workout was made by Sean Klein

Sean Klein

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