So I’ve been doing calisthenics for a while now (Al Kavadlo’s and Steve Kamb’s programs mainly) but after I tried my first GMB program, I knew I found something awesome again.

After my finals I invested in a set of rings and got R1 and started level A phase 1. Assisted pull ups? Reverse chin ups? Are you kidding me? I can knock out 10-15 chin ups easily. I gave it a go anyway and alas, I was wrong. Very slow, controlled movement and the different grips – brutal.

I guess what I want to say: thank you. I never thought I’d have to start something again from the very basics but I love it!

Gergely Peter
Gergely Peter, Hungary

GMB Rings One

R1 is an intermediate-level program for building basic gymnastic ring skills and getting very strong.

Build Solid Shoulders, Back, and Chest
Learn to Perform Strict, Controlled Muscle-Ups
Develop Strong and Healthy Joints and Ligaments
Get a Full-Body Workout with One Piece of Equipment

3-4 months of basic holds and strength exercises for intermediate trainees. R1 systematically builds your foundation for more advanced skills.

See R1 Packages & Pricing

Rings One is Our Introduction to Gymnastic Ring Training

If you’re like most people who will stumble upon this page, your first exposure to gymnastic rings was seeing them in the Olympics and admiring the strength and physiques of elite gymnasts…

But let’s get real:

Your chances of jumping up on the rings and busting out an iron cross are nil. Rings are hard. Damn hard.

Which is why you’re here.

Since we first released Rings One back in 2010, rings have gained a lot of popularity for general fitness, and now you can see them hanging in a lot of commercial gyms. Unfortunately, they’re still damn hard, and without expert guidance, trying to use them can be an exercise in frustration.

Our head coach, Ryan, created Rings One to translate his competitive gymnastics experience into a program you can use for general fitness without having to take up gymnastic sport.

gymnastic rings workouts

Nothing Builds Upper-Body Strength Like Gymnastic Rings

When you learn to use them properly and build your skills with the right foundation, you’ll find that training with gymnastic rings offers some benefits you just can’t get otherwise.

Here’s what rings have to offer:

  1. Versatility – Rings allow flexibility for pulling skills below the rings and pushing and balance skills above the rings.
  2. Instability – Since they’re not fixed in space, rings will force your muscles to fight harder for control, and that translates to greater strength gains.
  3. Badass Credibility – Nailing a solid muscle-up or displaying stability in an L-sit make you look and feel like a badass. Enough said.

Best of all, you don’t need to wear a onesie or follow a strict gymnastics protocol to get strong with the rings.

R1 is make ring training accessible for everyone.

If you’ve got a park nearby, a sturdy tree branch, or a high ceiling in your garage, you can hang your rings up and get one of the best workouts you’ll ever experience.

They’re also just a lot of fun.

Rings One has totally changed how I train. You have taught me how to correctly train to gain strength and for my body to move naturally and flow from one movement to another. And at the same time i am learning some absolutely fantastic skills. The rings at first were very very hard to use. I could easily do 100 press ups and 20 chin ups, but on the rings i could only do less than half of that and i loved this fact, and that the rings are so challenging. They’re not so hard now, of course. :)

My muscles are more solid than ever and so strong. My core strength is better than it has ever been. As you can see from my photo, I used to be a Royal Marine Commando, so I was always fit anyway…but the rings are pushing my muscles and skills more than any Marine circuit!

The manual has some great info and taught me a lot about how the body works and how it needs to recover.

Lastly, a very important aspect is that this ring training is so much fun!!!!!! I have never enjoyed exercise so much in my life.

Colin Coppard
Colin Coppard, United Kingdom

How GMB Programs Work

Our coaches have worked with thousands of recreational and pro athletes, and our clients span all ages and backgrounds, so we’re able to translate the benefits of gymnastic ring work to non-gymnasts.

A Program that Grows with You

Unlike some programs that give you a single workout to repeat forever, GMB recognizes that you’ll require different strategies as your strength and skills develop. That’s why Rings One includes four program phases, each building on the previous one to keep you making consistent progress.

1. Strength Development

Gymnastic rings place unique stresses on your body, so R1 begins by strengthening and conditioning your body to tolerate the instability and torque.

3. Flow Acquisition

Once you’ve developed the basic level of body control to execute each skill, we begin building combinations that offer even greater challenge and stimulation.

2. Skill Development

As you continue building strength, Phase 2 introduces more skill focus and complex movements that will ingrain new motor patterns, developing control and stability.

4. Flow “Mastery”

After several weeks of strength and skill practice, you’ll work to smooth out the transitions and cut down the rest time for more efficient applied movements.


Great Programming Gets Great Results

Here’s what a few of our clients have achieved with Rings One:

I purchased Rings 1 and 2 and although I’m still in Rings 1 I’ve had a drastic change to my body in two months. Your program tied to a good diet has let me drop around 7 lbs of fat and I wanted to thank you for it.

Ricky Salinas
Ricky Salinas, Texas

Can’t believe I’m on week 7 of Rings One. This is by far the longest I’ve stuck with a fitness program, ever.

Jonathan Mead
Jonathan Mead, Entrepreneur, Oregon

OK, 5 days later….. I LOVE the Rings 1 program.

I am having a really hard time taking rest / recovery days because I want to be back on the rings!! Was thinking of doing the parallettes or floor training next. Any suggestions? also, for those of you pausing on spending the $95.00, Dive in and Buy it! It’s Awesome!

As a Muscle Activation Specialist, Trainer and owner of The Human Motion Lab in San Francisco, this R1 program has really redefined what fitness is!


Matty Simpson-Weber
Matty Simpson-Weber, Human Motion Lab, California
Rings One Screenshot

High-quality video and on-screen coaching cues make R1’s tutorials the best in the business

R1 Training Charts

We’ve provided a full 24 weeks worth of training charts with just the right mix of specificity and adaptability

About the Materials – Here’s what you get with your downloads:

We know that providing great information isn’t enough on it’s own. After all, the internet is loaded with info, but here you are looking for something more organized and easier to use.

The videos and instruction manuals you’ll download in R1 are arranged to make the program and exercises as clear as possible.

  • All videos are filmed in HD quality and compressed to a reasonable download size without losing detail.
  • PDF manuals look beautiful and are easy to read. All the required theory is explained in plain language you can easily understand.
  • We’ve completely spelled out twelve weeks of sample workouts with charts that allow you to choose the appropriate set/rep ranges for your level.


No other program displays this much attention to detail in terms of either production quality or learning experience. We’ve refined our approach based on feedback from thousands of clients and updated the program to reflect the best methods.

R1 is not only a great program – it’s a quality resource you’ll love learning from.

Rings One Provides the Tools You Need for:

Formidable upper-body strength and stability…

Impressive skills like slow, strict muscle-ups…

Conscious control of each and every muscle in your body…

Strong joints and ligaments and healthy, mobile shoulders…


Systematically Build the Essential Strength & Skill Foundation and for Gymnastic Ring Training

Choose from the options below:

Rings One
Immediate Download
  • 12+ Weeks of Workouts
  • Fundamental Ring Skills
  • Impressive Strength

Get Swinging!

Rings Two
Advanced Ring Training
  • Pick Up Where R1 Finishes
  • Develop Advanced Skills
  • Next-Level Strength

See R2 Details

Frequently Asked Questions About Rings One

We’ve also taken the liberty of including answers, because the questions aren’t very enlightening on their own 😉

What equipment is required?

All you need is a set of rings and someplace to hang them.

What moves will I learn?

The video at the top of this page gives a good idea: rows, pull-ups, presses, L-sits, muscle-ups, and more.

Am I too old? Too inexperienced?

Maybe. R1 requires some previous training experience, but if you’ve been working out for a while, it’s the best introduction to gymnastic rings available.

How long do the R1 workouts and program take?

We designed R1 to require three 60-minute sessions a week for 3 months. Of course, that’s adjustable and you may need more time, especially while you’re still learning the movements.

Is R1 a good program for women?

There’s an idea going around that women can’t use rings. That’s silly. R1 isn’t for beginners, but it’s a great program for strong women.

Will I build muscle on R1?

Yes. You will get extremely strong, and your upper body will grow like crazy.

Can I combine R1 with other training programs?

Sure, but you’ll need to prioritize something, and you’ll make better progress on R1 if you prioritize R1. If you want to continue other workouts, we address those adjustments in the program manual.

Are gymnastic rings dangerous without coaching?

If you do anything like an idiot, it could be dangerous. R1 is based on experience in gymnastics, physical therapy, and coaching thousands of athletes. It’s built for safety and sustainability.

Still have questions? Just let us know, and we’ll get you hooked up.

I’ve thought about emailing or calling Ryan and you guys to thank you for your dedication and work you put into this program. I’m really enjoying rings as opposed to mindless weight lifting, etc., which i didn’t do regularly anyway. I’ve been doing R1 novice and am in my third week of phase 2. I’m getting a lot stronger and look forward to my workouts. I have always been an athlete, but have recently needed motivation to train. This has been perfect, as I’m 36 and have a family of four with a wonderful, but busy life. R1 allows me to get a good workout in less time. I have no gymnastic experience and am grateful for how well this program fits my lifestyle.

The combination of strength and skill provides fun and motivation. I’m still working on the flexibility part, my chest and shoulders have always been tight. My upper body looks and feels solid since starting this program.

I’ve tried different exercise regimens like weight lifting and P90X, the first one being boring as hell, and the other leaving me drained with not much to show for it.

I used to get sore and lay off for a while, but I’ve learned that my body needs more recovery time, and I have to eat enough calories for muscle growth (just something I’ve learned about myself. You always hear that stuff, but have to experiment on your own). This program seems perfect for me to meet those needs like nothing I’ve done before. I’m looking forward to getting these rings up in the air more so I can continue progressing. I’m gonna have to get creative.

Additionally, I was able to take my workout with me by hanging rings from a nearby tree when we went to the beach on vacation.

Ryan Russell
Ryan Russell, Arkansas

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See R1 Packages & Pricing