January 10, 2013

Thursday 130110

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Post impressions to comments.

Compare to 100914.


Enlarge image

Erin Callister.

"The GHD and the Reverse Hyper" with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo at CrossFit 495 - video [wmv] [mov] [HD mov]

From the Vault:
WOD Demo at CrossFit Santa Cruz, September 2010 - video [wmv] [mov]

Posted by Pukie at January 10, 2013 5:00 PM

i remember this one when it last came up. very tiring. can't wait to try it again

Comment #1 - Posted by: Chris S at January 9, 2013 5:37 PM

Boz's mustache is looking ol'timey awesome!

Comment #2 - Posted by: Noel at January 9, 2013 5:42 PM

So what you're saying is Eugene's SPUDs (forgive if Im missing creative credit for the mvoemet/name) got worse. Rock bottom makes us all bounce though, so the hell with it. See you all soon.

Get some, freaks!

Comment #3 - Posted by: Samy Daghir at January 9, 2013 5:46 PM

T minus eight weeks! 321 Go...!

Comment #4 - Posted by: Trueson m40/5'9"/165 at January 9, 2013 6:04 PM

No rings at my gym, how can I sub the inverted hang lowering?

Comment #5 - Posted by: JamesOh at January 9, 2013 6:28 PM

Let's see...what have we not seen yet? Of course! GYMNASTICS!!

Yah, gymnastics. How am I gonna describe this with words? I know.


Seriously. Watch Austin at CF 495 and check out the video from the vault at CF Santa Cruz. Wow.

In a perfect world you have 2 sets of rings, one ~8' above the ground for the "lower" and one 4" from the ground for the ring push-ups. On the higher ring get yourself upside down while hanging from the rings. S L O W L Y lower your legs until you are now rightside up. Each round is 7 "lowers" on the rings. Straight legs are harder than 1 straight/1 bent leg is harder than both legs bent. No rings? Do it as best you can hanging from a PU bar. Can't get upside down? Support yourself in a locked out ring dip and lower your legs from an "L" position.

Ring push-ups are really hard. With your rings 4" above the ground do a push-up where your shoulders go below your elbows. Scale by putting a band between the rings. Sub paralettes and go deep. 15 ring push-ups per round.

There are 5 rounds here. There is no time involved whatsoever. Do this with technique in mind; aim for virtuosity. Be safe--use mats under the high rings if possible. Have some fun. Seriously, would you do anything remotely like this if you weren't here on CrossFit.com?

Pshaw. 3-2-1...

Comment #6 - Posted by: bingo at January 9, 2013 6:49 PM

@#5, if you have a pull-up bar, you can also do an inverted hang, although you'll likely have to bend your knees, especially if you swing your legs under the bar like I do. It's not the same exercise, but comparable.

Also, for those of you who were curious, the Russia guy at the end says "That was cool -- and very difficult." :) Can't wait to knock this one out.

Comment #7 - Posted by: LWG at January 9, 2013 10:42 PM

Hi, I am in the British Army and am soon to deploy, I'm taking some rings with me. Anyone know of any sites with lots of ring exercises on it? Thanks in advance.

Comment #8 - Posted by: Jose at January 10, 2013 2:05 AM

Hi Jose,

Check this out. http://gymnasticswod.com/library?field_tags_apparatus_tid[]=77&sort_by=title&sort_order=ASC&items_per_page=All

Comment #9 - Posted by: Gerard at January 10, 2013 2:14 AM

Hey guys, sorry to sound stupid, but I am really confused with the first part. Bingo, when you say "On the higher ring get yourself upside down while hanging from the rings" do mean like as if you were about to do a HSPU?
Thanks for any help - Peter

Comment #10 - Posted by: Peter at January 10, 2013 3:03 AM


pushups on plates


Comment #11 - Posted by: duane at January 10, 2013 3:25 AM


Variation on the Filthy Fifty. Run 1 km prior to starting each exercise. 1km, Box Jumps, 1 km, Jumping Pull Ups, 1 km, .... Total ass kicker.

1h 29m 57s

Comment #12 - Posted by: DBL B at January 10, 2013 4:58 AM

Check out June 2, 2003 in the CrossFit Archives. The Reverse Hyper was talked about by Coach Glassman long before he was able to get Louie Simmons involved with CrossFit.

Comment #13 - Posted by: Matt Willard at January 10, 2013 5:36 AM

Nice to see a WOD where there is no clock involved and where the intensity is directly proportional to the quality of the execution. Point those toes. Straight lines. No swinging or rocking while hanging. Keep those rings still. Maximum range of motion on those pushups. Pretend that you are making an instructional video. One that you can be proud of.

Comment #14 - Posted by: Dane Thomas at January 10, 2013 5:52 AM

Will a pullup bar work for a ring sub?

Comment #15 - Posted by: Ryan at January 10, 2013 6:37 AM

3 rounds

If I did any more I would have been swinging into the ceiling! Something to work on.

Comment #16 - Posted by: Guti (M/185/28/6'1) at January 10, 2013 7:07 AM

I did not have my rings yet, so I used the neutral grip pullup handles and TRX at my gym. The pullup handles did a pretty good job for a first time, I think. I did all the rounds. The TRX was not as good for the pushups cause of the way they are set up and built, the strapping kept rubbing and cutting into my arm (would have done better with a rope and PVC pipe). Also the TRX was set up to where they would not get any closer to the ground than about 12 inches. I had to use plates stacked up for my feet and chest. I used them this time but next time I hope my rings will have arrived in the mail.

Comment #17 - Posted by: BW at January 10, 2013 7:09 AM

Makeshift ring set up in my garage.

5 rds

Went strict the first couple reps then used the bent leg variety for lowering on the rest of the reps & sets.

broken sets of ring pushups.

Really exhausting.

Comment #18 - Posted by: c-los at January 10, 2013 8:02 AM

@ #11 Ryan: that's what I'm going to try as I have no rings; also will be stacking plates to get range of motion on push-ups.

Comment #19 - Posted by: fargingbastige at January 10, 2013 8:10 AM

okay, loved the balance challenge. I used subs(bar L-dips and plate sub push ups).

My balance, and uneven strength issue, made me unfortunately break up the L dips

Comment #20 - Posted by: Greg W./22/6'4"/190 at January 10, 2013 8:37 AM

As Rx'ed.

Seemed a little better than last time. Also, I remember getting nauseated last time, and that wasn't an issue today.

I really like not having to race the clock occasionally.

Comment #21 - Posted by: Kevin C. (M/53/5'11"/175) at January 10, 2013 8:48 AM

Thank you Erin for the fantastic picture. CrossFit women are the best.

Comment #22 - Posted by: civilsid at January 10, 2013 9:27 AM

Rucked 9 miles in just under 2hours. Decided to do this tomorrow

Comment #23 - Posted by: Jason at January 10, 2013 10:08 AM

Rx'd with all reps straight body and arms on inverted hang, and chest to deck on ring push-ups.

I love this WOD, and thanks to Pukie for pulling it from the vault. I like occasionally treating gymnastics/bodyweight movements the same way we might do a 7x1 strength day, focusing on quality of movement and technique instead of racing the clock.

Funny -- when a less-common WOD like this comes up I can recall each time I did it before, where I did it, how I set up my gear, etc. But ask me what I did last weekend and I'm not so sure. Glad my aging mental faculties still prioritize appropriately...

Comment #24 - Posted by: Bill M. m/48/5'3"/135 at January 10, 2013 10:17 AM

No where to hang rings.

KTE and plate push ups.

Tried inverting on bar, possibly a bit beyond me at the moment.

Comment #25 - Posted by: Ginge at January 10, 2013 10:18 AM


Complete five rounds of:
On pullup bar, lower from an inverted hang, slowly, with straight arms and tucked legs, 3 reps
5 Push-ups

Form was horrible for first couple of rounds, gradually got comfortable getting totally vertical before releasing and that actually made it a lot easier to control my descent. Tough to do without chalk or grips, as my hands got sweaty and I worried about falling. Really interesting workout, though.

Comment #26 - Posted by: rbst m 37 5'10, 198 at January 10, 2013 10:31 AM

Completed as Rx'ed. Really enjoyed it other than I only have one set of rings so I had to constantly adjust the height.

Comment #27 - Posted by: John at January 10, 2013 10:48 AM

Day 255
Subbed Pull-Up Bar for Rings & Dbl-stacked Plates for Rings on push-ups for range of motion. Interesting WOD with a different kind of intensity than some others ("Fran", etc.) - but intense non-the-less.

Comment #28 - Posted by: fargingbastige - (M/45/6'0"/190) at January 10, 2013 11:00 AM

I'm thinking about doing my pushups on upright dumbbells. I'll let ya know how that works :)

Comment #29 - Posted by: Ryan at January 10, 2013 11:05 AM

Didn't have rings to do inverted...but used a pull up bar and used a THX band to do push-ups. This was fun but like the demo suggested I focused on form rather than time. Finished in 25 min. This was a great one. Looking forward to my rest day tomorrow. My upper body is a bit wrecked

Comment #30 - Posted by: Antoinne at January 10, 2013 11:08 AM

I like this one a lot. I did much better this time around considering it is 2 years ago.
Inverted hang went well
Push-ups unbroken

Comment #31 - Posted by: MAGNUS M/26/5'8/160 at January 10, 2013 11:33 AM


Done in the evening after filthy fifty in the morning.

This time with two sets of rings and a higher ceiling in the gym. Lowering off came close to a free fall pretty soon. Ring push-ups chest to floor (about 2 inch deficit) with turn out on top. Unbroken in round 1 to 3.

Didn't rush it, took me 14:40 in a steady pace (last time 22:40).

Comment #32 - Posted by: Memuc at January 10, 2013 12:49 PM

Full Weightroom today, Subbed:
5 rds of:
3 Squat Cleans - 135
5 Snatches - 115
7 Deadlifts - 225

Comment #33 - Posted by: SB at January 10, 2013 1:08 PM


Strength working up to a today's best:
DL 355
Bench 255

Comment #34 - Posted by: Hatch at January 10, 2013 1:22 PM

5 rds of 5 K2E (or attempt) and 10 ring Push ups

Comments: wish there were more scaling options,could this be done on a bar and use a band wrapped around the midsection/waist area for scaling?

Comment #35 - Posted by: RussA at January 10, 2013 1:26 PM


Fun and challenging
Focused on going slow and deliberate
CrossFit rocks.

Comment #36 - Posted by: Mike A. at January 10, 2013 1:36 PM

Deadlift 3-3-3+



Today's WOD.

Deads felt good. I lost count on the last set, but pretty sure it was 9. With the ring work, I practiced a bunch of the variations shown in the vid - I have not done these for awhile, and am always surprised how hard they are. Also did some variations on the push-ups, seeing if I could do static holds while pushing one of the rings out from the body in a variety of directions. Fun stuff. It is also nice sometimes to turn the clock off! :-)

Comment #37 - Posted by: Mel 39/m/5'10"/175 at January 10, 2013 1:42 PM

Really fun workout. Ring pushups harder than anticipated towards end. Nice not to be racing against a clock, but still a solid workout. Oh, got to try out my homemade rings as well, work awesome.

Comment #38 - Posted by: hollyhog at January 10, 2013 2:49 PM

First and fifth set used trx straps only one set of rings
Middle sets push ups on 2 med balls
Bent one knee on inverted hangs. Got hard fast

Comment #39 - Posted by: D.S. at January 10, 2013 4:02 PM


Overhead squats, details there.

Finished up with 6 X Row 1:30/Rest 1:00

Comment #40 - Posted by: bingo at January 10, 2013 4:10 PM

Fun and challenging wod. Going to be sore tomorrow!

Comment #41 - Posted by: Kurt M/39/185 at January 10, 2013 4:39 PM

No rings so I subbed most of it.
5 rounds of:
7 leg lifts (slow on the way down)
15 paralettle push-ups

2 minute front plank
1 minute side plank (each side)

Comment #42 - Posted by: Josh M/19/173lbs/5'6" at January 10, 2013 4:41 PM

Lesson of the day need to work on my core more!!!!
Completed all 5 rounds by the sink of my teeth...

Comment #43 - Posted by: Rob at January 10, 2013 4:59 PM

Lo hice en una barra y con rodillas en el pecho.. bastante dificil

Comment #44 - Posted by: Agustin Depasquali at January 10, 2013 5:09 PM

26 / M / 5'9" / 140lbs

Scaled to 5 rounds of
5 lowers from inverted hang, one leg tucked
10 ring push-ups

My grip couldn't take it. I used the ring straps to wrap my wrists on the last round just to be safe. Took a long time, but gymnastics stuff is "fun."

Comment #45 - Posted by: BC at January 10, 2013 5:09 PM

I had to use my pull up bar and tuck my knees. The push-ups were no problem. I used a clipped water ski rope with to two weight plates with handles. I could not have fun at the end without breaking my neck.

Comment #46 - Posted by: noah at January 10, 2013 5:48 PM

Modified WOD No rings
5 rounds of:
7 dragon flags
15 Paralettle push-ups

Comment #47 - Posted by: Pete In Sun City at January 10, 2013 5:48 PM

subbed in the split and one leg tucked at end of each rd to get slowest possible descent, then pushups on plates, nice workout today after yesterdays chipper.
cute wife did thrifty 50 (25 reps of each...)
16" bx jump
20lb kb swing
10lb wall ball
100 single unders

Comment #48 - Posted by: sebastian m/44/180/6'2" at January 10, 2013 6:24 PM


Completed as Rx'd

Really enjoyed the ring push ups. Muscles are really full after ring push ups. Awesome!!

Comment #49 - Posted by: Brandon Keys at January 10, 2013 6:44 PM

Tomorrow we have a chest and back strength day, so we will do this tomorrow after that. In our quest to get through all of the "girls" and hero wods in as short a time as can be expected (at least by a couple of guys who have only been going at it for a few months), today we subbed the ring wod for "Jerry"

run 1 mile
row 2k
run 1 mile

me -- 23:14

nephew -- 22:30

He got me again... next time.

By the way, since this is the first time we have ever done Jerry -- thats right, it's a PR baby!

So far -- 34 named workouts down, and an endless list to go...

Comment #50 - Posted by: E B - m/40/6'/185, nephew - 25/5"10"/173 at January 10, 2013 7:10 PM

Nice work out. I like to elevate my feet up on a bench when doing ring push ups - If you get your feet up above your shoulders, you get a better stretch and more stress on your pecs.

Comment #51 - Posted by: bobr at January 10, 2013 7:46 PM

Great workout. It was much harder than I expected and got me way out of my comfort zone.

Comment #52 - Posted by: Pat Sherwood at January 10, 2013 9:43 PM

Complete five rounds of:
On the bar, lower from an inverted hang, slowly, with bent legs, 7 reps
15 Plate Push-ups(stacked 2 plate(each 10kg))

Comment #53 - Posted by: Saganamooo at January 10, 2013 9:43 PM

Used kettlebells for push-ups.

I was able to consistently get my legs to about the 10 o'clock position before I lost control of them. My grip was smoke afterwards, too. But this was actually a lot of fun, I really liked it.

Comment #54 - Posted by: Brett (24/M/188cm/75kg) at January 11, 2013 12:41 AM

Done with one set of rings on my balcony. Abs are tight, and chest is exploding. I tried to go slow, but I didn't feel as slow as I wanted to.

Comment #55 - Posted by: Mik Fanguy at January 11, 2013 3:46 AM

M/ 38/ 136 lbs/ 5'-6"
five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
MY gym has a set of wood rings, so I brought my metal Rogue rings for the push ups. This was my third day in a row so I was glad to do bodyweight movements since those are my strength in general. WOW, 7 straight lowering from inverted hang (Slowly and in super control, from inverted is QUITE TAXING on my grip and my back (specifically my lats). I ended up stopping at about 5 or 6 reps after the first round and then getting back on. The only bad thing about the rings at my gym is that they are a little too close to the wall, so when I started wobbling a bit, I had to kind of curl up after slamming my head into the wall when coming up in the the inverted hang.
For me these were the real workout... the ring pushups wer taxing a bit toward the end of the 15 reps, but I could have done more probably and I was going SUPER low and keeping really tight body for the whole movement.
For this workout, I was realyl concentrating on great movment... or at least as much as possible on the lowering from inverted. I was trying to stay really tight and long and straight as long as possible.
On my last set, I decided to go with only 1 leg out and one leg bent to do all 7 reps again, but also try to stay really long & tight.
great workout really.. my lats are tight today.
Post WOD:
I did 4 rounds of floor plate push drives. I put metal plates on the floor and drive them about 50' ione way then back again. Great for posterior chain and just staying tight and good leg drive. I have been doign this moevment like 1/ week or so for about a month now.. love this movment.
45, 55, 80, 90 lbs.

Comment #56 - Posted by: Anton at January 11, 2013 8:07 AM

It seems the "addictive" part of CrossFit to alot of people is doing WODs against the clock, or For Time. I can understand that, but CrossFit's foundation came from a much broader spectrum of human capability, and not just one of always breathing hard.

This RingWOD was right on. For those who have never really read up on the beginnings of CrossFit, I think it would definitely enlighten you on the "bigger picture", and yes one that included....gymnastics. I'm in no way qualified to say that I know what I'm doing hanging from a set of rings, but I did it anyway, the best I could. Why so few comments from the rest of the crowd? A sub-100 comments section? Crazy!

Improvise, adapt, and overcome! Go hang upside down! DO IT!

Comment #57 - Posted by: Mike H. at January 11, 2013 9:33 AM

Great workout...Love the rings!

BUT - it seems xfit lacks balanced development, in this case of the lats and countering T-spine musculature. Pushups/Pullups/OH Squats etc activate lats and delts but shouldn't there be a countering movement?

I'm trying to recover from a shoulder impingement which is aggrevated by the lack of balance.

I subbed ring rows for the push ups to build the Tspine support muscles.


Comment #58 - Posted by: tom at January 11, 2013 10:31 AM

this was way harder than i thought it would be! i was a high school and college diver with a little bit of gymnastic background but at 47 my equilibrium isn't what it used to be! liked switching things up and not racing the clock. i am already feeling it!

Comment #59 - Posted by: kelley at January 11, 2013 11:10 AM

tom @56,

How long have you been doing CrossFit? How many WOD's have you performed?

Comment #60 - Posted by: bingo at January 11, 2013 11:13 AM


impression: impressed, my arms are like jello

Thank you, CrossFit!

Comment #61 - Posted by: makai at January 11, 2013 11:21 AM

Lowest controlled angle was about 25 degrees. Ring push-ups relatively easy, but numbness in pecs came early.

Comment #62 - Posted by: myles456 at January 11, 2013 3:21 PM

mod ...

5 rounds:
15 ring push ups
25 sit ups

row 2 miles


Comment #63 - Posted by: Mazzone, Chantilly at January 11, 2013 4:38 PM


did the inversions on a bar. did dumbbell pushups

I expected the inversions to be a heavily core exercise. Instead, they killed my shoulders and lats. Pretty decent workout.

Comment #64 - Posted by: Miles Forks at January 11, 2013 7:26 PM

Inverted hang lowers were tougher than ring push ups for me.
Good lesson in physics! Having a thick skull for this WOD is definitely an advantage for counter balance.

Comment #65 - Posted by: phill 37deg21'41"N 118deg23'43"W at January 11, 2013 8:41 PM

Not much time
Ran 1.5 mi 11:54
4 rds of 5 Pullup/t2b & 15 cable press/fly thing
Nice full upper body wod

Comment #66 - Posted by: Johnh 44/205 at January 12, 2013 2:21 AM

Didn't know what I was really working on with the inverted ring lowers but rings are always fun to play with!

Used trx straps for push-ups, did from knees for the first couple rounds then the last round was pleasantly surprised to find that I could do them from my feet!

Comment #67 - Posted by: Boo Boo F/147/5'8/24 at January 13, 2013 2:01 PM

2013-01-11: Handstands on p-barsX1/8&10GHSU's.
2010-09-14: Completed. Not sure if better than last time or not.
2008-12-11: Reps very slow, tried to focus on form, but could not stop once I reached a certain point on descent. Not sure how far this was but it did not seem far. Only one set of rings so had to reset each time. May not be strong enough or coordinated enough for these, may have been a wasted WOD. PU’s were fine.

Comment #68 - Posted by: gs at January 13, 2013 2:21 PM

2013-01-11: Handstands on p-barsX1/8&10GHSU's.
2010-09-14: Completed. Not sure if better than last time or not.
2008-12-11: Reps very slow, tried to focus on form, but could not stop once I reached a certain point on descent. Not sure how far this was but it did not seem far. Only one set of rings so had to reset each time. May not be strong enough or coordinated enough for these, may have been a wasted WOD. PU’s were fine.

Comment #69 - Posted by: gs at January 13, 2013 2:22 PM

fun stuff, thanks CrossFit

Comment #70 - Posted by: Nathan m/165#/1979/ since 2008 - at January 13, 2013 8:51 PM

Rings at about 5 1/2'. Kicked up to inverted hang. Slow descent for each rep. Mixed up straight, single leg straight, both legs tucked. Could only stop mid-rep on both legs tucked.
Pushups on TRX: 15, 10/5, 7/5/3, 7/5/3, 7/5/3
Focused on depth and pause at bottom.

Comment #71 - Posted by: PW56 at January 14, 2013 10:24 AM

@60 bingo I've been Crossfitting for 1.5 years now,4 to 6 times per week

Comment #72 - Posted by: tom at January 14, 2013 11:48 AM

As rx'd, first time doing this WOD. Interesting. 480th.

Comment #73 - Posted by: ajax at January 15, 2013 9:54 AM

Felt good, had to scale to one bent leg, but it works back and shoulders in an interesting way. I think the ring portion will be added as a warm up.

Comment #74 - Posted by: Arcticelf at January 15, 2013 4:21 PM

Good work.

Comment #75 - Posted by: ferb44 182# at January 16, 2013 12:27 PM

1º2ºround 7rep with straight arms and one leg straight.
3º 5rep with straight arms and one leg straight
4º y 5º 5 rep with straight arms and tucked legs
sub ring pushup for paralleletes

Comment #76 - Posted by: lucio1928,M/41/184cm/96kg at January 16, 2013 1:32 PM

5 rounds of:
14 Hanging Knee Raises (subbed for 7 inverted hang raises)
15 Push-ups (using Push-up Pro) (subbed for ring push-ups)

Comment #77 - Posted by: Rob S at January 16, 2013 3:28 PM

The comments are low on this one...WOW...crazy hard WOD!! Really liked it though! Cut short due to time constraints

3 rds
5 inverted hang lowers
15 ring pushups

lats were toasted...! felt like 150 pullups.

Comment #78 - Posted by: MikeyPaul at January 17, 2013 7:23 PM

That was fun and different. Those inverted hangs take a few to get used to, but once you do the benefits become clear very quickly.
Thank you for expanding our horizons CFHQ.

Comment #79 - Posted by: Tim K at January 17, 2013 7:54 PM

The ropes burn me arms badly, recommend long sleeve shirt for the ring pushups.

Comment #80 - Posted by: Tim K at January 17, 2013 7:56 PM

Done at Triangle after coaching evening.
Shoulder mobility work for WU.
Inverted hangs tough on later reps of later rounds especially. Really need to push feet toward ceiling before lowering & keep butt, stomach & lumbar tight to maintain plank. Seemed easier using rings versus pegs on PU bar. Ring pushups not bad. Made sure they were slow & controlled.

Comment #81 - Posted by: jrm at January 18, 2013 7:02 PM

Had to tuck on all but the first few inverted hangs and the ring pushups were a nice compliment with great RoM.

Comment #82 - Posted by: Ukkrew at January 29, 2013 9:38 PM

5 rounds lowering from smith m/c bar. I found that an underhand grip allowed me to invert better. legs remained straight but body bent at hips. 2nd that needing to tighten up around butt, stomach and lumbar next time.

Comment #83 - Posted by: zenoperegrinus at July 2, 2013 3:04 AM

Strict HSPU (sub for wings)

Comment #84 - Posted by: Doug at October 6, 2013 12:17 PM
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