Gold Medal Bodies – Rings One

Gold Medal Bodies – Rings One

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GMB Rings One:
Gymnastic Rings Basic Training

R1 has made me stronger, especially in my shoulders, arms and abs; taught me some new (and cool) skills; and surprisingly relieved elbow discomfort that I sometimes get from tennis. The cool down has also been great for my shoulder range of motion and to ward off any shoulder discomfort.

Jay Halpern, Florida

Nothing builds solid, stable shoulders and upper-body strength like gymnastic ring training.

GMB Rings One is an intermediate-level program for building basic gymnastic ring skills and getting very strong.

Build Solid Strength & Control on Rings

Learn to Perform Strict, Controlled Muscle-Ups
Develop Strong and Healthy Joints and Ligaments
Build Reserves of Strength for Any Task

Rings One provides 3 to 6 months of the safest and most comprehensive introduction to strength training on gymnastic rings available online, covering basic holds and strength exercises that systematically build your foundation for more advanced skills.

Get Swinging & Get Strong

…or scroll down for more details

Are You Ready for Rings One?

Can you do at least 5 solid pull-ups?

R1 is a demanding program, and it is not for beginners.

Being able to do five solid (strict) pull-ups is about the minimum strength level you’ll need to make suitable progress on Rings One.

If the answer is yes, great!

R1 includes two difficulty levels: Level A assumes an intermediate level of strength, and Level B is designed for people who already quite strong, yet new to ring training.

If you can’t yet do five pull-ups, we recommend Integral Strength as a preparatory step before starting R1.

Integral Strength Info

Also check out our free pull-up tutorial.

Rings One is the Perfect Introduction to Gymnastic Ring Training

If you’re like most people who will stumble upon this page, your first exposure to gymnastic rings was seeing them in the Olympics and admiring the strength and physiques of elite gymnasts…

But let’s get real:

Your chances of jumping up on the rings and busting out an iron cross are nil. Rings are hard. Damn hard.

Which is why you’re here.

Since we first released Rings One back in 2010, rings have gained a lot of popularity for general fitness, and now you can see them hanging in a lot of commercial gyms. Unfortunately, they’re still damn hard, and without expert guidance, trying to use them can be an exercise in frustration.

Our head coach, Ryan Hurst, created Rings One to translate his gymnastics background into a program you can use for general fitness without having to take up gymnastic sport.

Don’t Let Common Misconceptions About Rings Hold You Back

If you’re already familiar with the benefits of ring training, there might be a few things holding you back from diving in and getting stronger than you’ve ever been:

  • You think rings are dangerous –Poppycock!* Read here as our resident physical therapist dispels this wive’s tale.
  • You think rings are expensive – You can find a cheap pair of rings online, but compared to a weight set or a gym membership, even our favorite premium rings are a bargain.
  • You think you don’t have enough room for rings – Get creative. Here’s an article we wrote with tons of ideas for hanging your rings.
  • You think rings are just for gymnasts – Though Ryan was a competitive gymnast all through school, R1 was designed specifically for trainees with ZERO prior gymnastic or rings experience.
*I’ve been waiting 6 years for the chance to use the word poppycock on this website, and I’m so happy I was able to slip it in here.

Nothing Builds Strength Like Gymnastic Rings

When you learn to use them properly and build your skills with the right foundation, you’ll find that training with gymnastic rings offers some benefits you just can’t get otherwise. Here’s what rings have to offer:

Versatility and Challenge in Every Direction

Rings allow flexibility for pulling skills below the rings and pushing and balance skills above the rings. Rings One will show you exercises that build strength and mobility in every range and direction.

Instability for Muscular Stimulation

Since they’re not fixed in space, rings will force your muscles to fight harder for control, and that translates to greater strength gains. We’ll show you the details of execution that lead to greater mastery of each movement and position.

Badass Credibility with Impressive Skills

Nailing a solid muscle-up or displaying stability in an L-sit make you look and feel like a badass. With proven progressions and an adaptable rep scheme, you’ll be able to keep making consistent progress towards clean, strict muscle ups and the R1 flow routine.

Best of all, you won’t have to struggle with a program that was either designed for child gymnasts or requires strict adherence to a “perfect” schedule.

R1 makes ring training accessible for everyone.

Our coaches have worked with thousands of recreational and pro athletes, and our clients span all ages and backgrounds, so we’re able to translate the benefits of gymnastic ring work to non-gymnasts.

Don’t Get Stuck – Programming Designed for Continual Progress without Stalling

Unlike some programs that give you a single workout to repeat forever, GMB recognizes that you’ll require different strategies as your strength and skills develop. That’s why Rings One includes four program phases, each building on the previous one to keep you making consistent progress.

1. Strength Development

Strength is the foundation of increasing your movement capabilities, so R1 begins by building your strength in the basic movements everything else is built on.

2. Skill Development

As you continue building strength, Phase 2 introduces more skill focus and complex movements that will ingrain new motor patterns, developing balance and agility.

3. Flow Acquisition

Once you’ve developed the basic level of body control to execute each skill, we begin building combinations that offer even greater challenge and stimulation.

4. Flow “Mastery”

After several weeks of strength and skill practice, you’ll work to smooth out the transitions and cut down the rest time for more efficient applied movements.

Great Programming Gets Great Results

Here’s what a few of our clients have achieved with Rings One:

I purchased Rings 1 and 2 and although I’m still in Rings 1 I’ve had a drastic change to my body in two months. Your program tied to a good diet has let me drop around 7 lbs of fat and I wanted to thank you for it.

Ricky Salinas, Texas

Rings One has totally changed how I train. You have taught me how to correctly train to gain strength and for my body to move naturally and flow from one movement to another. And at the same time i am learning some absolutely fantastic skills. The rings at first were very very hard to use. I could easily do 100 press ups and 20 chin ups, but on the rings i could only do less than half of that and i loved this fact, and that the rings are so challenging. They’re not so hard now, of course.

My muscles are more solid than ever and so strong. My core strength is better than it has ever been. As you can see from my photo, I used to be a Royal Marine Commando, so I was always fit anyway…but the rings are pushing my muscles and skills more than any Marine circuit!

The manual has some great info and taught me a lot about how the body works and how it needs to recover.

Lastly, a very important aspect is that this ring training is so much fun!!!!!! I have never enjoyed exercise so much in my life.

Colin Coppard, United Kingdom

R1 helped me get the ring muscle up, something that had been eluding me for a good while before I started training with GMB.

I noticed it also dramatically improved my grip endurance, without even really being a focus of the program!

James Adams, United Kingdom

Can’t believe I’m on week 7 of Rings One. This is by far the longest I’ve stuck with a fitness program, ever.

Jonathan Mead, Entrepreneur, Oregon

I LOVE the Rings 1 program.

I am having a really hard time taking rest / recovery days because I want to be back on the rings!! Was thinking of doing the parallettes or floor training next. Any suggestions? also, for those of you pausing on spending the $95.00, Dive in and Buy it! It’s Awesome!

As a Muscle Activation Specialist, Trainer and owner of The Human Motion Lab in San Francisco, this R1 program has really redefined what fitness is!


Matty Simpson-Weber, Human Motion Lab, California

Click here for more comments from Rings One clients

It’s more than just instruction – Rings One is a complete guide to strength and skill with Gymnastic rings.

We know that providing great information isn’t enough on it’s own. After all, the internet is loaded with info, but here you are looking for something more organized and easier to use.

The videos and supporting material you’ll access in R1 are arranged to make the program and exercises as clear as possible.

  • 71 Videos (almost 3 hours of tutorials) – Clear, reliable display on any size screen. Streaming videos adjust to suit your internet connection speed, and you can even download all the tutorials for offline use.
  • Detailed Training Charts – 12 weeks of programming at two levels of difficulty, clearly arranged for easy reference.
  • Supplementary Material – Warm-ups, cool-downs, FAQs, bonus tutorials, and more to make sure you have all you need to be successful and keep making progress.

No other program displays this much attention to detail in terms of either production quality or learning experience. We’ve refined our approach based on feedback from 31,163 clients and updated the program to reflect the best methods.

R1 is not only a great program – it’s a quality resource you’ll love learning from.

Rings One Provides the Tools You Need for:

Formidable upper-body strength and stability…

Impressive skills like slow, strict muscle-ups…

Conscious control of each and every muscle in your body…

Strong joints and ligaments and healthy, mobile shoulders…

Systematically Build the Essential Strength & Skill Foundation and for Gymnastic Ring Training

Join 4,678 GMB clients who have gotten stronger than ever before with R1.

Rings One includes months of training and is guaranteed to get you strong with less frustration than other programs.


Delivery Method

– After your purchase, you’ll see a View your orders link which goes to the Downloads page. Here, you can download all the files associated with your order.
– Downloads are available once your payment is confirmed, we’ll also send you a download notification email separate from any transaction notification emails you receive from
– Since it is a digital copy, our suggestion is to download and save it to your hard drive. In case the link is broken for any reason, please contact us and we will resend the new download link.
– If you cannot find the download link, please don’t worry about that. We will update and notify you as soon as possible at 8:00 AM – 8:00 PM (UTC+8).

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