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

Boz's mustache is looking ol'timey awesome!

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!

T minus eight weeks! 321 Go...!

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

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

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

WATCH THE VIDEOS!

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...

@#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.

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.

Hi Jose,

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

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

m/44/5'6"/140

pushups on plates

13:30

m/43/6'4"/200

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

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.

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.

Will a pullup bar work for a ring sub?

3 rounds

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

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.

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.

@ #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.

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

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.

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

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

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...

No where to hang rings.

KTE and plate push ups.

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

CFWU x1

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.

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

Day 255
M/45/6'0"/190
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.

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

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

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

44/m/176cm/74kg

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).

Full Weightroom today, Subbed:
5 rds of:
3 Squat Cleans - 135
5 Snatches - 115
7 Deadlifts - 225
14:00

M/38/71/180

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

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?

m/42/5'8"/175

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

Deadlift 3-3-3+

280x3
320x3
360x9

-then-

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! :-)

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.

F/51/5'6/125
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

M/53/153/1-1-06

Overhead squats, details there.

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

Fun and challenging wod. Going to be sore tomorrow!

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

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

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

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

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."

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.

Modified WOD No rings
5 rounds of:
7 dragon flags
15 Paralettle push-ups
M/55/6’/205

ooooff!
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
24:10

M/28/179lbs

Completed as Rx'd

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

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"

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...

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.

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

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))

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.

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.

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.

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!

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.

m/44/5'11/184

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!

tom @56,

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

M/22/5'8/151

impression: impressed, my arms are like jello

Thank you, CrossFit!

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

mod ...

5 rounds:
15 ring push ups
25 sit ups

row 2 miles

M/52/193lb

M/22/5'11"/183

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.

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.

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

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!

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.

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.

fun stuff, thanks CrossFit

Completed
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.

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

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

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.

Good work.

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

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)

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.

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.

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

m/39/5'9/181
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.

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