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Ring Complex - Crossfit Workout

E2MOM x 5

2 Squat Cleans – Intermediate: @35/50 | RX: @40/60
4 Shoulder to Overhead
6 Bar Facing Burpees
8 Toes to Rings

The Workout description

Workout Overview

“Ring Complex” is a tight and technical E2MOM that cycles through barbell and bodyweight power. Each round asks for efficiency and precision, especially under short time frames. The goal is to stay consistent and unbroken through cleans, burpees, and rings.

Execution and Focus

Squat cleans should be quick singles or crisp doubles. Shoulder to overhead must be sharp—no wasted presses. Bar facing burpees will spike your heart rate, so stay low and move smart. Toes to rings require full-body control—swing with intent and brace for consistency.

Strategy and Finish

Focus on quality over chaos. You want each round done in 60–75 seconds, leaving time to recover. Use your breath to reset after burpees and stay fluid on the rings. Don’t go too hot in round 1—save your fire for the last two intervals.

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Ring Complex - Crossfit Workout

bar facing burpee workout, shoulder to overhead workout, squat clean workout, toes to rings workout

E2MOM x 5

2 Squat Cleans – Intermediate: @35/50 | RX: @40/60
4 Shoulder to Overhead
6 Bar Facing Burpees
8 Toes to Rings

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "emom" format

Four Minute Fury

EMOM 16

1: 60 Double Unders
2: 18–20 Dumbbell Snatches
3: 10–13 Burpees Over Dumbbell
4: 16–18 GHD Sit-Ups

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High Five EMOM

EMOM 25

1: 400 meter Bike
2: 8–14 Strict HSPU / Wall Facing Handstand Push-Ups
3: 6 Thrusters + 6 Bar Facing Burpees
4: 15 Pull-Ups / C2B / 4–6 Bar Muscle-Ups
5: Rest

Cycle Command

EMOM 20

1: 15 Pull ups / Chest to bar
2: 9 Clean & Jerks
3: 10 Burpee box jump over
4: 20 High Wall Balls @14/20 lbs, 10/11 ft
5: Rest

Cardio Churn

EMOM 20

10–20 Cal Assault Bike

10–20 Cal Ski Erg

10–20 Cal Row

50–70 Double Unders

Rest

From Rope to Rack

E2MOM

50 Single unders/30 Double unders
15 Sit ups/Atomic sit ups/V-ups
3 Burpee pull ups/ 6 C2B/ 3 BMU

Rest 3 min

E2MOM

50 Single unders/30 Double unders
16 OH lunges w. Wall ball 14/20 lbs
16 Wall balls

KettleHell EMOM

EMOM 24

1: 10-18 cal Row
2: 8-10 Dual KB power clean -
3: 10-18 cal Ski
4: 8-10 Dual KB front squats
5: 10-18 cal Assault bike
6: Rest

Front Line

E4MOM 16

8/11 Cal Assault Bike
8 Bar Facing Burpees
12 Deadlifts
8/11 Cal Assault Bike

Snatch Me Outside

EM4OM 16

12/15 cal bike
10 Burpees DB deadlift -
20 Alternating DB snatch -

Pressed to Impress

EMOM 16

1: 8-16 DB squat snatch -
2: 10-18 cal bike erg
3: 10-18 OA DB hang clean and jerk
4: 10-18 GHD sit ups

Comment: Choose a number and work for no longer than 45-50 sec.

Bike & Bury Me

E4MOM 16

12 Double DB hang power clean & jerk -
9 Double DB burpee deadlift
15/20 Cal Assault bike

Workouts with simliar Tags

bar facing burpee workout, shoulder to overhead workout, squat clean workout, toes to rings workout

Bar Burn Blitz

AMRAP 9

6 Bar facing Burpees
8 Power Snatch
10/12 Cal Assault Bike

Triple AMRAP Grind

AMRAP 8

AMRAP 8
2-4-6-8-10… Sumo deadlift high pull, Push press, Bar facing burpees
Rest 3 min
AMRAP 8
12 Pull ups / Chest to bar, Double KB swings, Double KB overhead walk
Rest 3 min
AMRAP 8
20 GHD sit ups, Back squat, Thrusters

Ladder of the Rig

For Time – 5 Rounds

15/20 Cal Bike erg
7 Ground to overhead
21/15/9/6/3 Toes to bar → Pull ups → Chest to Bar → Bar muscle Up → Pull overs
7 Bar facing burpees

TC: 19

Buy In, Black Out

For time

Buy in: 100 DU/200 SU

4 rounds:
12 Power snatch -
12 Bar facing burpees
12 Back rack reverse lunges

Buy out: 100 DU/200 SU

TC: 18

Clean Burn

4 rounds for time

10/13 Cal assault bike
6 Squat cleans -
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters

TC: 20

for time workout

From Bar to Boulevard

burpee over bar workout, chest to bar workout, Hang Power Clean workout, knee raises workout, knees to elbows workout, pull-up workout, ring r, running workout, shoulder to overhead workout, toes to bar workout

For time

20 Knee raises/knees to elbows/T2B
30 Hang power cleans
20 Shoulders to overhead
30 Ring rows/Pull ups/Chest to bar
20 burpees over bar

Cash out: 800 m run

TC: 14

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AMRAP workout

Trifecta Takedown

AMRAP workout, bar facing burpee workout, behind the neck thruster workout, box jump workout, dumbbell step over workout, kettlebell swing workout, power snatch workout, push-up workout, toes to bar workout

AMRAP 6

20 Push-Ups
20 Dumbbell Step Overs
20 Box Jumps

Rest 2 min

AMRAP 6

6 Power Snatches
6 Bar Facing Burpees
6 Behind-the-Neck Thrusters

Rest 2 min

AMRAP 6

16 Toes to Bar
16 Kettlebell Swings

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for time workout

Frost Burn

bar facing burpee workout, Deadlift workout, running workout, ski erg workout

3 Rounds

24/30 cal Ski
16 Deadlifts
400 meter Run
14 Bar facing burpees

Rest 2 minutes

Try it

for time workout

One Ring to Ruin Them All

bar facing burpee workout, clean and jerk workout, for time workout, front squat workout, ring muscle up workout, ring pull-up workout

For time - 10 rounds

1 Burpee (jumping) ring pull up / 1 Ring muscle up
2 Clean & Jerk -
3 Front squats
4 Bar facing burpees

Comment: Try to keep a pace of one minute per round.

TC: 12

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AMRAP workout

The Eight-Minute Shift

AMRAP workout, box jump workout, chest to bar workout, dumbbell lunge workout, knee raises workout, knees to elbows workout, power snatch workout, pull-up workout, ring row workout, shoulder to overhead workout, sumo deadlift high pull workout, toes to bar workout, v-up workout

AMRAP 8

6 Knee raises/knees to elbows/T2B
6 Ring rows/pull ups/C2B
12 DB FR Reverse lunges -
12 DB Shoulders to overhead

Rest 3 min

AMRAP 8

12 Power Snatch - Intermediate: 30/45 RX: 35/50
12 Sumo deadlift high pull
18 V-ups
18 Bojumps

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What kind of exercises are in this workout?

toes to rings
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.
bar facing burpee
The bar-facing burpee is a high-intensity movement that combines a chest-to-floor burpee with a two-foot jump over a barbell. It's a CrossFit staple used in many bar facing burpee workouts to build explosive power, agility, and full-body conditioning.
In this workout, bar-facing burpees spike your heart rate, test your coordination, and demand mental grit — especially when paired with heavy lifting or fast-paced intervals. Simple, brutal, and effective.
shoulder to overhead
The shoulder to overhead movement trains your ability to drive a load from the shoulders to a locked-out position overhead using one of several techniques — strict press, push press, push jerk, or split jerk. It's a staple in any shoulder to overhead workout for building upper body strength, power, and stability.
In this workout, shoulder to overhead challenges your shoulders, triceps, and core, especially under fatigue. It’s a versatile movement that allows athletes to choose the most efficient technique to move weight overhead — depending on the load and intensity.
squat clean
The squat clean is a compound Olympic lift that builds explosive power, coordination, and full-body strength. A staple in many high-skill squat clean workouts, it involves lifting a barbell from the ground into a front squat, catching it deep before standing to finish the rep.
In this workout, squat cleans challenge your hip extension, pulling mechanics, leg drive, and mobility. Whether performed heavy for strength or light for speed, the squat clean is essential for developing athleticism and efficient barbell movement.