The workouts are quite tough, but they aren't unreasonable. During R2, I got the can opener in three months and I'm really happy with my progress. I can't say enough good things about GMB.
GMB Rings Two
R2 is an advanced-level program for building up to difficult gymnastic rings skills like levers and the iron cross.
Strengthen Your Joints for High-Torque Training
Build High Levels of Upper-Body Strength
Perfect Full-Body Tension and Control
Learn Dynamic Ring Movements
→ This program is available as downloadable files, not as streaming video!
Is R2 The Right Program For You?
Program Goals:
After training with R2, you’ll be stronger than ever. Depending on your starting point, you could be well on your way to mastering the levers and training for the iron cross.
Pre-Requisites:
R2 requires plenty of strength. You should be able to perform at least 5 strict muscle-ups and a solid RTO L-sit on the rings.
Additional Options to Consider:
If you’re just getting started with your training, we recommend beginning with Parallettes One
If you need more practice to meet the pre-requisites for R2, you should check out Rings One
Rings Two Builds Next-Level Ring Skill for the Strength Enthusiast
In the years since we released Rings One, a lot has happened.
Information on ring training is a lot easier to come by, and there are a lot more people teaching ring skills than before. Unfortunately, there’s still a shortage of programming the average person can follow to apply this information safely and effectively.
We’ve seen thousands of people apply the methods in R1 to build stronger bodies and impressive skills.
Along the way, we’ve listened to their feedback and refined the GMB Method to balance the necessary hard work with proper recovery so you can progress at the ideal rate for your own needs.
One thing that hasn’t changed is our commitment to crystal clear instruction of the fundamental basic components of each movement, because mastering the basics thoroughly is essential before beginning advanced practice.
This program is our answer to those of you who have asked us how to take that foundation to the next level.
A Clear Path To “Advanced” Gymnastic Ring Skills
Notice the quotes: “advanced”
There’s a world of difference between what’s advanced for the average fitness enthusiast versus a competitive gymnast.
For a gymnast, skills like the iron cross are not considered advanced at all, but they don’t live in the same world you and I do. That’s a specialized sports environment, and I don’t think you want to train twenty hours a week.
Rings Two teaches you solid progressions for handstands, rolls, kips, front levers, back levers, and even progressing towards the iron cross. And if you’re properly prepared for the training, you can complete the program in as little as five months.
Don’t get us wrong – this is NOT a shortcut program.
Skills like the iron cross require massive tendon strength that can only be developed over many months of training.
Trying to move too fast will only lead to injury and frustration, but R2 will build up your strength methodically, so after each run through the program, you’ll have made clearly visible progress on increasingly difficult skills.
R2 is designed from the ground up to provide the most efficient way for non-gymnasts to build strength for general fitness.
How GMB Programs Work
Our coaches have worked with thousands of recreational and pro athletes, and our clients span all ages and backgrounds, so our programs are accessible to a variety of needs.
Systematic Skill Progression
There are no shortcuts when it comes to progressions for higher-level gymnastic ring training. R2 provides incremental steps in skill and joint conditioning that make it more accessible to non-gymnasts.
Integrated Attribute Development
Knowing how to perform an iron cross isn’t enough. Your muscles and joints must be prepared for the torque of high-leverage holds. R2 prepares your body for years of exploration and practice.
Completely Adaptable to Your Needs
The skills in are completely modular, so you can practice it either as a unified program or just use the lever progressions to supplement another training program. The choice is yours.
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 Two includes four program phases, each building on the previous one to keep you making consistent progress.
1. Attribute Development
The skills we’re aiming at require not just strength, but specific joint preparation to prevent tendon injuries. Phase 1 lays the foundation for the intense work to follow.
3. Flow Acquisition
With the basic movements in place, you’ll practice mini-routines that increase the intensity by stringing more moves together with less rest
2. Skill Development
As you continue to strengthen your body, you’ll also work on transitioning smoothly and fluidly between the movements to build combinations and more complex skills.
4. Flow “Mastery”
Finally, you’ll put all your new strength and skills to good use in performing the complete flow routine, by which you’ll refine and polish your abilities.
Impressive Movements Made Accessible
Here’s what a few of our clients say about Rings Two:
I've recommended the Rings Two program to others already, and do it at times with a partner when I can get one. It's a lot more 'user-friendly,' compared to the imperious attitude of some other online courses. Thanks again.
The R2 training program has a clear structure with defined exercises, repetitions and sets. The clear and simple structure minimizes a mental overcharge (overthinking). This helps me simply focus on every rep in every set, without getting fatigued by having to think about what is still unaccomplished. Since every move is taught in a gradual progession, it is possible to follow the training program and get progress step by step.
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 R2 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 five months 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.
R2 is not only a great program – it’s a quality resource you’ll love learning from.
Take Your Strength & Skills to the Next Level with High-Leverage and Dynamic Gymnastic Ring Moves
Download R2 when you’re ready to get massively strong.
Download Rings Two Now for $95
First off, this program has blown up my core strength. I've always been fairly strong in that respect, but this stuff really took it to the next level, particularly because that core strength is always being transferred through the hands/arms. It's harder initially, but this gymnast stuff really forces the body to function as a single unit. I was doing a lot of powerlifting, but being in the military meant that I could only get so strong in the big 3 (squat/bench/deadlift) before I had to gain muscle mass and size and thus impede my running ability. Not really an option, I gotta be able to run and ruck fast. But I knew I could get stronger with bodyweight without having to add weight. I really liked a lot of the powerlifting programming because periodization was so easy to implement--you could set a planned progression over a series of months, and record hard data to show that the strength gains were real.
Enter GMB. This really is the first exclusively bodyweight program that does that well. Most others (and I've seen/owned a lot) either give random collections of workouts, a list of strength progressions for a given exercise, or some "sample workouts". They don't blend it into a solid plan!
That's what I really like about the GMB programs. I like having a set warm-up and cool down. I like having a certain number of sets/reps to work towards over a given phase, and I love that the phases are periodized. I love that the guess work is taken out by someone who has run the the program and know how to structure a workout. Don't ever lose that. I'm nearing the end of Phase 1 for R2. I busted my butt on that prep phase but it really helped me get up to speed. I take videos to track progress and compare my movement patterns to Ryan's, so when I compile that I might send it to you.
I could already perform 3-5 very slow, controlled muscle-ups before I started, but my L-sits and tuck planches sucked. Just within the last two weeks I've hit my first full front roll (and now I got them down!) and my first front kip (still ironing out some technique, but I got em!). Levers are coming, but they're not as easy with my big legs.
LifetimeUpdates
One of the main advantages of a digital program over books or DVDs is that we can keep improving things. Every few months, we update all of our programs based on client feedback and new things we’ve learned. You’ll never have to pay for the most recent version.
100%Guaranteed
If you do the work, you will get results -guaranteed. With thousands of successful clients, we’re extremely confident in this program. Take 45 days to give it a go and see for yourself. See our full refund policy here.
BrilliantSupport
At GMB, “support” doesn’t mean sending you to a forum where a bunch of anonymous newbies give you bad advice and sarcastic snark. If you ever get stuck or need help, you can easily send a message and get expert support from one of our coaches. We’re here to help.
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