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Burpee Ring Muscle-Up

Competition-level burpee combined with a jump to the rings and a complete ring muscle-up to stable support.

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Burpee Ring Muscle-Up demonstration

Exercise overview

Training details

Full BodyBackBicepsChestTricepsShouldersCore

Equipment

Gymnastic Rings

Sets × time

3 × 20 sec

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set the rings at the prescribed height, confirm the straps are secure, and stand directly beneath them.
  2. 02Perform the assigned burpee, bring your feet back underneath you, and jump to a firm ring grip.
  3. 03Pull the rings toward your chest with a controlled swing or strict action as programmed, then transition your torso above your hands.
  4. 04Press to a stable support with the rings close to your sides and both elbows fully extended.
  5. 05Reverse the transition or release to a safe landing, settle the rings, and begin the next burpee only when stable.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBurpee Ring Pull-UpRelated variationBurpee Pull Up

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Alternatives

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