In any “Workout Of The Day”, a Crossfitter is going to support their body weight one way or another, often on the rings ... Here's how to handle them.

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Kara: “Rings are a huge part of gymnastics and it’s very important to train and learn the fundamentals of stability first before moving on to something like a muscle-up. Every movement performed on the rings should be progressive to ensure that it’s done correctly, using the right muscle groups, and safely.

“Start with learning how to be stable by holding a ring support at the top of the ring dip movement; practise strict pull-ups on the rings, and ring rows. From here you can add in ring dips, and kipping swings. After that stage you can move on to transitions for things like the muscle-up.

“The rings are a great way to develop not only strength through the lats, and the other big muscles involved in upper body strength such as the traps, scaps, and pecs etc, but they also really support the stabiliser muscles. Because the rings are a dynamic plane compared to a pull-up bar, which is fixed, the athlete is required to create stability on their own.

“It’s important to have a sound ability level of one before moving on to another. Three strict pull-ups unassisted qualifies you to learn kipping. Kipping pull-ups can then be progressed to chest-to-bar pull-ups, then on to bar muscle-ups and ring muscle-ups. Butterfly shouldn’t be introduced until the kip is solid and has been used in all of the movements listed, as they all require a strong kip.”