NOV 15

Ring Ripper // Friday - 2024.11.15

Rounds-for-Time Strength Rings

For Time:


  • 5 Rounds
  • 5 Ring Muscle-ups
  • 10 Front Squats (#135/#95)
  • 15 Box Jumps (24"/20")

Time Cap: 20 Minutes


Instructions: This workout is designed to test both your upper body strength and cardiovascular endurance. Scale the ring muscle-ups to ring dips or ring rows if needed. Choose a weight for the front squats that allows you to complete the reps unbroken for the first few rounds. Focus on maintaining a steady pace throughout each round to keep your heart rate up.