Full-Body Calisthenics Workout with Workout Rings – Community Challenge #2

Welcome back to the GORNATION Community Challenge series! After the first challenge, where we pushed ourselves to the limit with an AMRAP workout using dip bars, it's time for the next one, where we'll test our speed and endurance. This time, we’re using workout rings for a full-body challenge designed to build strength and stamina while keeping your form clean.

In this second challenge, you will need a set of workout rings to complete six different exercises in the shortest time possible. The focus is on speed, but don’t forget to maintain proper form throughout. Ready to take on the challenge? Let’s break it down!

Community Challenge #2 – Speed Routine with Workout Rings

This week’s workout is structured as a speed challenge – the goal is to complete the entire sequence as possible, using your workout rings and bodyweight. Time yourself and aim to finish the full circuit in the shortest time while maintaining clean and controlled movements.

Here’s what the workout looks like:

This routine is all about testing your speed and control. Start with 20 pull-ups, gripping the workout rings firmly and pulling yourself up in a strong, smooth motion. Move on to 20 knee raises, bringing your knees up while keeping your movements steady. Next, hit 20 dips, pushing yourself up and down with a consistent pace. For the Australian pull-ups, stay low and keep pulling your chest toward the rings. Then, knock out 20 push-ups, maintaining a solid, controlled movement. Finish off with 20 lunges – 10 on each leg – keeping your balance throughout. Make sure to set the rings at different heights for each exercise to ensure optimal performance and proper technique.

The Benefits of Calisthenics with Workout Rings

Workout rings offer a unique challenge by adding instability to your exercises, forcing your muscles to work harder to maintain control. This not only enhances core activation but also improves balance and coordination.

For beginners, rings are an excellent tool to build foundational strength while increasing muscle engagement compared to static bar exercises. They are also versatile, allowing you to train both indoors and outdoors. Even highly experienced athletes can benefit from incorporating rings into their routines to intensify workouts and challenge their stability and control.

If you're looking for more exercises and tips on how to train with rings, make sure to check out our blog post Train Your Biceps with Rings: Calisthenics Workout Guide for inspiration and detailed guidance.

How to Master the Speed Routine

Warming up properly is essential before diving into an intense speed workout. Start with some shoulder rotations, wrist stretches, and dynamic leg movements to get your body ready. Preparing your joints and muscles will help you move more efficiently and reduce the risk of injury.

To make the most of each exercise, focus on maintaining a secure grip by using liquid chalk. Consider wearing wrist wraps, especially if you’re planning to hit high-repetition sets – they’ll keep your wrists stable and supported. If the reps feel too demanding, don’t hesitate to break them down into smaller sets (like two sets of 10) to maintain quality form. If you’re looking to make the workout more challenging, feel free to add a weight vest – it’s a great way to increase intensity and build more strength.

When it comes to pacing, start with a steady rhythm rather than going all out right from the start. Find a tempo you can maintain without losing your form – consistency beats speed when it comes to performing well.

Why GORNATION Rings Are Perfect for the Challenge

Our workout rings are designed to offer durability and grip, making them perfect for both beginners and advanced athletes. The anti-slip material ensures safety during speed challenges, and their lightweight design makes them easy to transport and set up anywhere.

Check out GORNATION Workout Rings and gear up for the challenge!

Take the Challenge and Push Your Limits

Participate by completing the challenge, recording your time, and sharing your performance on social media. Tag @GORNATION and connect with other athletes in the community. Challenge your friends to beat your time and motivate others to get involved!

The GORNATION Community Challenge #2 is your opportunity to build strength, speed, and endurance using just workout rings. Test your limits, inspire others, and join a community of passionate calisthenics athletes. Remember to focus on clean form and efficient movement throughout the routine.

Ready to prove yourself? Start your timer, smash the challenge, and share your progress with the world!

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!