30 OHS (95, 65)
30 Thrusters (115, 75)
15 Toe To Bar
30 Push Jerks (135, 95)
You’re Only As Strong As Your Best Ring Row
The ‘ring row’ is a deceptive exercise that many people mistakenly overlook, thus missing out on it’s potential benefits. Ring rows build the bodyweight strength necessary for rope climbing and pull-ups, and they can often help to correct muscular imbalances and deficiencies that could lead to shoulder injuries. They are infinitely scalable to match or challenge your current level of strength, and they pay huge dividends in terms of grip strength as well. Given all these advantages, the answer is simple: you should include ring rows in your weekly accessory-work. Just remember, the objective in ring row training should be to challenge yourself to adapt and grow stronger, not just to do as many repetitions as you can by making the movement easier. The athletes who make the most progress are those who consistently spend time training the most challenging version of the movement, not the least.