Uploaded January 2024 | Updated September 2026, 1 hour ago

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The Archer Rings Workout

A) Archer Chin Ups
↳ 3 x 5r each side

B) Archer Dips
↳ 3 x 5r each side

C) Archer Rows (Alternating side)
↳ 3 x 16r

D) Archer Push Ups (Alternating side)
↳ 3 x 16r

E) L-Sit Hang
↳ 3 x Max. Hold

Rest between sides: 30 sec.
Rest between sets: 2 min.

Context:
This is a simple rings workout I did last week. My goal was to keep it under 60 minutes, incorporating pushing and pulling movements, and providing a high-intensity stimulus for strength with low reps, as well as a lower intensity for high reps.

The “Archer” (keeping one arm straight and allowing the other to bend) seemed like a good way to simultaneously work on both straight and bent arm strength, making it an efficient workout given the time constraint.

It does require fairly conditioned elbows — specially the Archer Dip — so I wouldn’t advise you to do this if you’ve never been exposed to straight arm work with rings.

Comment below any questions you might have.

📲 Also, if you want to get introduced to Calisthenics you can go through our Free 7-Day Beginner’s Guide available in our SaturnoMovement App. Just download and follow the daily practices, lectures, and final assessment.

The practice goes on my friends.

~ @yassir.embodyway

#gymnastics #gymnasticrings #ringsworkout #calisthenics #calisthenicsworkout