Welkom op je reis naar het beheersen van de Iron Cross op ringen! Je staat op het punt om een transformerende reis te beginnen met onze state-of-the-art gymnastics tool, ontworpen om je stap voor stap te begeleiden bij het leren en perfectioneren van de iron cross op ringen - een van gymnastics' meest uitdagende en iconische vaardigheden.

Dit 12-weekse programma is zorgvuldig samengesteld om geleidelijk je kracht te vergroten, je techniek te verbeteren en het uithoudingsvermogen op te bouwen dat nodig is om dit toppunt van gymnastics dapperheid te bereiken.

Why a 12-Week Program? Our program is structured around the principle that gradual, consistent progress is the key to achieving and maintaining high levels of fitness and skill. Over the next 12 weeks, you'll be introduced to a series of exercises that progressively build upon one another, ensuring that you develop the necessary foundation before moving on to more challenging levels. This approach not only maximizes your potential for success but also minimizes the risk of injury

What to Expect: Each week, you will be guided through three days of targeted training. The exercises are carefully selected to balance the development of strength and technique, with an emphasis on:Negatives: Slow, controlled movements that help build strength and muscle memory for the iron cross position. Presses: Exercises focused on pushing movements to develop the shoulders, chest, and arms.

Holds: Static exercises to increase endurance and solidify your iron cross form.By following this program, you're not just working towards mastering the iron cross; you're also enhancing your overall gymnastic skills and physical condition.

12-Week Program:

WEEK 1: LEVEL 1

Monday:5 sets x 5 negatives, hold  the iron cross position (2/3s) on each rep  then  on the 5th rep hold it as log as possible  at level 1

4 sets x 12 half presses at level 1, on the last rep go down to the iron cross and hold as long as possible.

Wednesday:4 sets x 4 full presses at level 11.

4 sets x 12 half presses at level 1, on the last rep go down to the iron cross and hold as long as possible.

Friday:6 sets x 15s hold the iron cross level 1

.4 sets x 12 half presses at level 1, on the last rep go down to the iron cross and hold as long as possible.

WEEK 2: LEVEL 11

Monday:5 sets x 5 negatives, hold  the iron cross position (2/3s) on each rep  then  on the 5th rep hold it as log as possible  at level 2

4 sets x 10 half presses at level 2, on the last rep go down to the iron cross and hold as long as possible.

Wednesday:4 sets x 4 full presses  at level 2,

4 sets x 10 half presses at level 2, on the last rep go down to the iron cross and hold as long as possible.

Friday:5 sets x 20s holds the iron cross at level 2.

4 sets x 10 half presses at level 2, on the last rep go down to the iron cross and hold as long as possible.

WEEK 3: LEVEL 3

Monday:5 sets x 5 negatives, hold  the iron cross position (2/3s) on each rep  then  on the 5th rep hold it as log as possible  at level 3,

4 sets x 8 half presses at level 3, on the last rep go down to the iron cross and hold as long as possible.

Wednesday:4 sets x 4  full presses at level 3.

4 sets x 8 half presses at level 3, on the last rep go down to the iron cross and hold as long as possible.

Friday:4 sets x 25s holds the iron cross at level 3.

4 sets x 8 half presses at level 3, on the last rep go down to the iron cross and hold as long as possible.

WEEK 4: LEVEL 4

Monday:5 sets x  4 negatives, hold the iron cross position (2/3s) on each rep then on the 4th rep hold it as long as possible at level  4.

4 sets x 8 reps half presses at level 4, on the last rep go down to the iron cross and hold as long as possible.

Wednesday:4 sets x 5 reps full presses at level 4.

4 sets x 8  reps, half presses at level 4, on the last rep, go down to the iron cross and hold as long as possible.

Friday:4 sets x 20s hold the iron cross at the end of each set at level 4.

4 sets x 8  reps, half presses at level 4, on the last rep, go down to the iron cross and hold as long as possible.

WEEK 5: LEVEL 5

Monday:4 sets x 4 negatives, hold the iron cross position (2/3s) on each rep then on the 4th rep hold it as long as possible at level  5.

4 sets x 7 reps half presses at level 5, on the last rep go down to the iron cross and hold the iron cross as long as possible.

 3 sets x12 full presses at level 12, on the last rep, hold the iron cross as long as possible.

Wednesday:4 sets x 6  full presses at level 5.

4 sets x 7 reps, half presses at level 5, on the last rep, go down to the iron cross and hold as long as possible.

3 sets x12 full presses at level 1, on the last rep, hold the iron cross as long as possible.

Friday:4 sets x 15s  iron cross holds at level 5.

4 sets x 7 half presses at level 5, on the last rep go down to the iron cross and hold as long as possible.

3 sets x12 full presses at level 1, on the last rep, hold the iron cross as long as possible.

WEEK 6: LEVEL 6

Monday:2 negative for each level till level 5,  hold the iron cross for 5s on each negative

4 sets x 4 negatives, hold the iron cross position (2/3s) on each rep then on the 4th rep hold it as long as possible at level 6.

4 sets x 7, half presses at level 6, on the last rep, go down to the iron cross and hold as long as possible.

3 sets x12 reps full presses at level 2, on the last rep hold the iron cross as long as possible.

Wednesday:2 negative for each level till level 5 and hold the iron cross for 5s for each negative 

4 sets x 6 reps full presses at level 6.

4 sets x 7 half presses at level 6, on the last rep go down to the iron cross and hold as long as possible.

3 sets x12 full presses at level 2, on the last rep hold as long as possible for each set.

Friday:2 negative for each level till level 5 and hold the iron cross for 5s on each negative

4 sets x 20s  iron cross holds at level 6.

4 sets x 7 half presses at level 6, on the last rep go down to the iron cross and hold as long as possible.

3 sets x12 full presses at level 2, on the last rep, hold the iron cross as long as possible.

WEEK 7:LEVEL 7 

Monday:2 negative for each level till level 6 and hold for 5s the iron cross on each negative

4 sets x 3 reps hold the iron cross position (5s) on each rep then on the 3rd rep hold it as long as possible at level  7.

4 sets x 6 half presses at level 6, on the last rep go down to the iron cross and hold the iron cross as long as possible.

3 sets x 8 full presses at level 3, on the last rep hold as long as possible.

Wednesday:2 negative for each level till level 6 and hold each negative for  5s

4 sets x 5  full presses at level 7.

4 sets x 6 half presses at level 7, on the last rep go down to the iron cross and hold as long as possible.

3 sets x 8 full presses at level 3, on the last rep hold as long as possible.

Friday:2 negative for each level till level 6 and hold for 5s each negative 

4 sets x 15s iron cross holds at level 7.

4 sets x 6 half presses at level 7, on the last rep go down to the iron cross and hold as long as possible.

3 sets x 8 full presses at level 3, on the last rep hold as long as possible.

WEEK 8: LEVEL 8

Monday: 2 negatives for each level till level 7, hold for 5s each negative 

4 sets x 3 negatives, hold the iron cross position (3s) on each negative then on the 3rd rep hold it as long as possible at level  8.

4 sets x 5 reps half presses at level 8, on the last rep, go down to the iron cross and hold as long as possible.

2 sets x 6 reps full presses at level 5, on the last rep  hold as long as possible.

Wednesday 2 negatives for each level till level 7 and hold for 5s for each negative 

4 sets x 4 full presses at level 8.

4 sets x 5 reps half presses at level 8, on the last rep go down to the iron cross and hold as long as possible.

2 sets x 6 reps full presses at level 5, on the last rep hold as long as possible.

Friday 2 negative for each level till level 7, hold for 5s each negative

:4 sets x 15s holds at level 8.

4 sets x 5  reps half presses at level 8, on the last rep go down to the iron cross and hold as long as possible.

2 sets x 6 reps full presses at level 5, on the last rep hold as long as possible.

WEEK 9: LEVEL 9

Monday: negative for each level till level 8, hold for 5s for each negative 

4 sets x 2 negatives, hold the iron cross position (5s) on each rep then on the 3rd rep hold it as long as possible at level  9.

4 sets x 5 rep half presses at level 9, on the last rep, go down to the iron cross and hold as long as possible.

2 sets x 6 full presses at level 6, on the last rep hold as long as possible.

Wednesday: negative for each level till level 8  hold for 5s for each negative

4 sets x 4 presses at level 9.

4 sets x 5 half presses at level 9, on the last rep go down to the iron cross and hold as long as possible.

2 sets x 6 full presses at level 6, on the last rep hold as long as possible.

Friday: negative for each level till level 8 , hold for 5s each negative

3 sets x 10s hold at level 9.

4 sets x 5 half presses at level 9, on the last rep go down to the iron cross and hold as long as possible.

2 sets x 6 full presses at level 6, on the last rep hold as long as possible.

WEEK 10: LEVEL 10 

Monday:2 negative for each level till level 9 hold each negative for 3s

3 sets x 2 negatives, 5s hold the iron cross on each negative at level 10.

3 sets x 4 half presses at level 10, on the last rep go down to the iron cross and hold as long as possible.

2 sets x 5 full presses at level 8, on the last rep hold as long as possible.

Wednesday: 2 negatives for each level till level 9 hold the iron cross on each negative for 3s

3 sets x 3 presses at level 10.

3 sets x 4 half presses at level 10, on the last rep go down to the iron cross and hold as long as possible.

2 sets x 5 full presses at level 8, on the last rep hold as long as possible.

Friday:  2 negatives for each level till level 9 hold the iron cross on each negative for 3s

3 sets x 5s iron cross holds at level 10.

3 sets x 4 half presses at level 10, on the last rep go down to the iron cross and hold as long as possible.

2 sets x 5 full presses at level 8, on the last rep hold the iron cross as long as possible.

WEEK 11: LEVEL 11

Monday: 1 negative for each level till level 10, hold each negative  for 5 seconds

4 sets x 2 negatives hold as long as possible the ( rep 2  )at level 11.

3 sets x 3 half presses at level 11, on the last rep go down to the iron cross and hold as long as possible.

3 sets x 4 full presses at level 9, on the last rep hold as long as possible.

Wednesday: 1 negative for each level till level 10  hold each negative  for 5 seconds

2 sets x 3 reps full presses at level 11.

3 sets x 3 reps half presses at level 11, on the last rep go down to the iron cross and hold as long as possible.

3 sets x 4 full presses at level 9, on the last rep hold as long as possible.

Friday: 1 negative for each level till level 10, hold each negative  for 5s

2 sets of holds as long as possible at level 11.

3 sets x 3 half presses at level 11, on the last rep go down to the iron cross and hold as long as possible.

3 sets x 4 full presses at level 9, on the last rep hold as long as possible.

WEEK 12: LEVEL 12

Monday 1 negative for each level till level 11  hold each for 3 seconds

(Peaking):3 Set x 1 negative hold as  long as possible at level 12

.2 sets 10 full presses at level 9.

3 sets x 2 full presses at level 10, on the last rep, hold the iron cross as long as possible.

Wednesday:1 negative for each level till level  11, hold each negative for 3 seconds

3 sets x 1 negative, hold as long as possible at level 12.

2 sets x 6  full presses at level 9.

3 sets x 2 full presses at level 10, on the last rep hold the iron cross as long as possible.

• Friday: Test your hold in the iron cross position, aiming to maintain form and hold for as long as possible. This session is a culmination of your hard work, designed to assess your progress and capability in achieving the Iron Cross. Remember, the journey is about improvement and persistence; celebrate your progress and continue to build on your strength and technique.

Achieving the Iron Cross is a journey that requires time, dedication, and patience. The 12-week program is designed to set you on the right path, but it's important to remember that mastering such an advanced gymnastics move can take much longer than just a few weeks.

Here’s what you can do if you find yourself struggling to reach the final level

Repetition and Patience: The iron cross is a complex movement that may take a significant amount of time to master. Three weeks, let alone 12, may not suffice for everyone. This training program is designed to progressively build your strength and technique towards achieving the Iron Cross.Revisit and Repeat: If you hit a challenge week where progress seems to stall, don't hesitate to repeat the same week as many times as necessary to feel confident and strong in those exercises.

Alternatively, consider going back a couple of weeks in the program and work your way back up. This can help reinforce your foundation and build more strength and stability.Start Anew with Adjustments: For some, it might be beneficial to restart the program from the beginning, this time increasing the duration of holds and the intensity of each exercise where possible. This method allows you to continue building strength and endurance while also improving technique. Remember, the journey to mastering the iron cross is as much about the journey as it is about the destination.

Celebrate your progress, remain patient with your body, and keep pushing your limits. The persistence and dedication you bring to this challenge will pay off in not just your ability to perform the iron cross, but in all aspects of your fitness journey.