The Best Ring Row Back Workouts for CrossFit Athletes

Workout 6 – Back Pump

For Time

21-15-9 Reps of:

• Bench Presses (100/75% Bodyweight)
• Ring Pull-Ups

9-15-21 Reps of:

• Deficit Push-Ups
• Elevated Ring Rows

Scaling

For Time

21-15-9 Reps of:

• Bench Presses (50% Bodyweight)
• Jumping Pull-Ups

9-15-21 Reps of:

• Knee Push-Ups
• Ring Rows

To make the ring rows harder and build a stronger back, add a resistance band between your chest and the rings.

Workout 7 – 80’s Child Ring Row Back Partner Workout

For Time (with a Partner):

• 80 Box Jumps (24/20 in)
• 80 Wall Ball Shots (15/12 kg)
• 80 Double Kettlebell Swings (2×16/12 kg)
• 80 Sit-Ups
• 80 Burpees
• 80 Double Kettlebell Sumo Deadlift (2×16/12 kg)
• 80 Hand Release Push-Ups
• 80 Plate Overhead Lunges (20/10 kg)
• 80 Ring Row
• 80 Double Kettlebell Thrusters (2×16/12 kg)

Split the work as necessary. Only one athlete works at a time.