Rings progression
Support hold
3 × 20s
Straight arms, still rings. Build wrist + shoulder comfort.
Tuck front lever
3 × 10s
Hips tucked, body horizontal. Core + lat tension.
Ring rows
3 × 8 reps
Feet on floor, pull chest to rings. Scapular retraction.
Support hold
3 × 30s
Add slight forward lean.
Front lever
3 × 15s
Extend hold. Begin tuck-to-extended tuck transitions.
Ring push-ups
3 × 8 reps
Antagonist work — keeps shoulders balanced.
L-sit hold
3 × 10s
Legs straight. Hip flexor + core.
Straddle front lever
3 × 10–15s
Legs wide, work toward full extension.
L-sit to tuck
3 × 5 slow reps
Hip and core control.
Ring push-ups (elevated)
3 × 8–10 reps
Progress to feet-elevated.
Full front lever
work toward
Long-term goal. At 82kg this takes time — don't rush.
Every 4 weeks: full deload week — light climbing only, no hangboard, no rings. This is when finger + connective tissue adaptations consolidate.