The ring muscle-up is a high-skill gymnastic movement that combines a pull-up and a dip into one explosive, fluid transition from below to above the rings. A key feature in ring muscle up workouts, it’s a benchmark of upper-body strength, technique, and control.

In this workout, ring muscle-ups build pulling power, pressing strength, and total-body coordination. The movement develops timing, grip, and midline tension while testing athleticism and grit. It’s an elite gymnastic skill and a rewarding challenge for any functional fitness athlete.

Burpee to target adds an explosive jump to a fixed height after each burpee, turning a classic bodyweight movement into a test of vertical power and precision. Popular in burpee to target workouts, this variation pushes conditioning, accuracy, and repeatability under fatigue.

In this workout, burpee to target builds cardiovascular endurance, lower-body explosiveness, and mental toughness. The requirement to hit a target—often 6–12 inches above standing reach—forces athletes to maintain power output even when fatigued, making it a staple in competitive functional fitness.

Toes to rings is a dynamic gymnastics movement where the athlete lifts their toes to touch the gymnastic rings while hanging. Common in toes to rings workouts, this movement combines core strength, grip endurance, and precise body control—all made more demanding by the instability of the rings.

In this workout, toes to rings train the entire anterior chain—especially the abs, hip flexors, and shoulders—while developing coordination and midline stability. As a more advanced variation of knee raises, it builds toward high-skill gymnastics like toes-to-bar and muscle-ups.

The BikeErg is a fan-powered cycling machine that delivers a smooth, low-impact workout focused on leg power, aerobic endurance, and pacing control. Common in BikeErg workouts, it's perfect for both steady-state conditioning and high-intensity intervals.

In this workout, the BikeErg builds quad and glute strength, while challenging your engine and recovery. Whether you're sprinting for calories or logging meters, the BikeErg is a versatile tool for improving cardiovascular fitness in a joint-friendly way.

Knee raises are a core-focused gymnastics movement that builds abdominal strength, hip flexor control, and grip endurance. Common in beginner and advanced knee raise workouts, they’re performed hanging from a pull-up bar, bringing the knees toward the chest.

In this workout, knee raises train midline stability and coordination, making them a great progression toward toes-to-bar. Whether strict or kipping, knee raises are an effective and scalable movement for developing strong, functional core strength.

The kettlebell cluster combines a clean, front squat, and push press or thruster into one fluid, full-body movement. Common in high-intensity kettlebell cluster workouts, this movement builds power, coordination, and endurance—all with a single or double kettlebell setup.

In this workout, kettlebell clusters challenge your legs, shoulders, core, and grip while keeping your heart rate elevated. Whether you're going for volume or weight, the kettlebell cluster is an efficient way to train strength and conditioning in one powerful movement.

Knees to elbows is a gymnastics-based core movement performed hanging from a pull-up bar, where the knees are driven upward to make contact with the elbows. Frequently featured in knees to elbows workouts, it trains core strength, grip endurance, and body control—all under tension.

In this workout, knees to elbows develop midline stability, lat activation, and coordination, serving as a foundational skill for more advanced movements like toes-to-bar. They’re an effective way to build functional core strength while improving shoulder and hip mobility in dynamic settings.