60 minute intermediate back workout with rings

Here's everything you need to try our 60 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
03/04/24
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 Dip
  • Ring L-Sit Hold
  • Circuit 3
  • Single Arm Ring Plank
  • Ring Long Lever 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 Dip

Complete 10 repetitions

Coaching Tips For Ring Dip

Follow these cues to perform Ring Dip correctly:

  • Maintain control throughout the entire movement
  • Do not dive into the bottom position to gain momentum
  • Try and move in a vertical trajectory.

Ring L-Sit Hold

Complete 15 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.

Circuit 3

Complete this round 3 times.

Single Arm Ring Plank

Complete 15 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 Long Lever Plank

Complete 48 seconds

Coaching Tips For Ring Long Lever Plank

Follow these cues to perform Ring Long Lever Plank correctly:

  • Elbows are placed further from the feet to create a long lever adding difficulty
  • Place the feet in the rings and slide them back
  • Ensure you keep hips in line with shoulders.

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This workout was made by Sean Klein

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