Gymnastics Rings: Beginner Flow 1

Phase 3 (week 10 onwards) of the GMB Rings 1 program starts us on some basic Rings Flows! These are a combination of movements done sequentially without breaks. 


  1. Increases muscular ‘time under tension’
  2. Stimulates greater neuromuscular coordination
  3. More volume done in less time – more time efficient than doing reps!
  4. Overall more FUN than just dishing out reps 😀

Beginner Flow Combo 1

  1. Muscle Up
  2. … L-Sit to Shoulder Stand
  3. … Shoulder Stand to L-Sit

Repeat for desired reps! (~3-5 reps x 3 sets)

Have Fun!

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