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The Best Ring Row Back Workouts for CrossFit Athletes

The ring row develops core and upper body strength along with balance and coordination.

Workout 4 – Breonna Taylor Memorial WOD

8 Rounds for Time:

  • 13 Burpees
  • 26 Kettlebell Swings (55/35lb)
  • 13 Thrusters (75/55)
  • 26 Ring Rows

Perform 3 minutes work and 1 minute rest until the 8 rounds are completed.

This memorial workout is dedicated to Breonna Taylor, a 26-year-old African-American emergency room technician, who was killed on March 13, 2020, after being confronted by Louisville police who were executing a “no-knock” search warrant on her apartment.

The rep scheme signifies:

  • 3 minutes and 13 reps for March 13 when she was killed
  • 26 reps for her age when the incident happened
  • 8 rounds for the number of times she was shot.

This workout was designed by Coach Jill Lipset.

Workout 5 – Rings Galore

For Time:

  • 20 Muscle-Ups
  • 25 Ring Dips
  • 30 Ring Handstand Push-Ups
  • 35 Ring Rows
  • 40 Ring Push-Ups

Most athletes should finish this workout around the 25-minute mark.


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