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Welcome to Your Journey Towards Mastering the Iron Cross on Rings!You are about to embark on a transformative journey with our state-of-the-art gymnastics tool, designed to guide you step by step in learning and perfecting the iron cross on rings - one of gymnastics' most challenging and iconic skills.
This 12-week program is meticulously crafted to gradually increase your strength, improve your technique, and build the endurance necessary to achieve this pinnacle of gymnastics prowess.
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 12 Monday: 4 sets x 5 negatives, 20s hold at the end.
3x12 rep half presses at level 12 the last rep go all way down to the iron cross and hold for as long as you can
Wednesday: 2 sets x 3 light presses.
3x12 rep half presses at level 12 the last rep go all way down to the iron cross and hold for as long as you can
Friday: 5 sets x 10s holds.
3x12 rep half presses at level 12 the last rep go all way down to the iron cross and hold for as long as you can
Week 2: Level 11 Monday: 4 sets x 5 negatives, 20s hold at the end.
3x10 rep half presses at level 11 the last rep go all way down to the iron cross and hold for as long as you can
Wednesday: 2 sets x 3 presses at level 12.
3x10 rep half presses at level 11 the last rep go all way down to the iron cross and hold for as long as you can
Friday: 4 sets x 15s holds.
3x10 rep half presses at level 11 the last rep go all way down to the iron cross and hold for as long as you can
Week 3: Level 10 Monday: 4 sets x 4 negatives, 15s hold at the end.
3x10 rep half presses or lower at level 10 the last rep go all way down to the iron cross and hold for as long as you can
Wednesday: 2 sets x 4 presses at level 12.
3x10 rep half presses or lower at level 10 the last rep go all way down to the iron cross and hold for as long as you can
Friday: 3 sets x 20s holds.
Week 4: Level 9 Monday: 4 sets x 4 negatives, 15s hold at the end.
Wednesday: 2 sets x 5 presses at level 12.
Friday: 3 sets x 20s holds.
Week 5: Level 8 Monday: 3 sets x 4 negatives, 15s hold at the end
Wednesday: 2 sets x 6 presses at level 11.
Friday: 3 sets x 15s holds.
Week 6: Level 7 Monday: 3 sets x 3 negatives, 10s hold at the end.
Wednesday: 2 sets x 7 presses at level 10.
Friday: 3 sets x 15s holds.
Week 7: Level 6 Monday: 3 sets x 3 negatives, 10s hold at the end.
Wednesday: 2 sets x 8 presses at level 9.
Friday: 3 sets x 10s holds.
Week 8: Level 5 Monday: 3 sets x 2 negatives, 8s hold at the end.
Wednesday: 2 sets x 9 presses at level 8.
Friday: 3 sets x 10s holds.
Week 9: Level 4 Monday: 3 sets x 2 negatives, 8s hold at the end.
Wednesday: 2 sets x 10 presses at level 7.
Friday: 2 sets x 10s holds.
Week 10: Level 3 Monday: 2 sets x 2 negatives, 5s hold at the end.
Wednesday: 2 sets x 10 presses at level 6.Friday: 2 sets x 5s holds.
Week 11: Level 2 Monday: 2 sets x 1 negative, hold as long as possible.
Wednesday: 2 sets x 10 presses at level 5.
Friday: 2 sets x holds as long as possible
Week 12: Level 1 (Peaking) Monday: 1 set x 1 negative, hold as long as possible.
Wednesday: 2 sets x 10 presses at level 4.
Friday: Test your hold in the iron cross position, aiming to maintain the 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, this journey is about improvement and persistence; celebrate your progress and continue to build on your strength and technique.
What If You Cannot Perform the Iron Cross After 12 Weeks?
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.
Complete 12-Week Iron Cross Training Program
Week 1: Level 12 Monday:5 sets x 5 negatives, 20s hold at the end.4 sets x 12 half presses at level 12, on the last rep go down to the iron cross and hold as long as possible.
Wednesday:4 sets x 4 presses at level 12.4 sets x 12 half presses at level 12, on the last rep go down to the iron cross and hold as long as possible.
Friday:6 sets x 15s holds.4 sets x 12 half presses at level 12, on the last rep go down to the iron cross and hold as long as possible.
Week 2: Level 11Monday:5 sets x 5 negatives, 20s hold at the end at level 11 ,4 sets x 10 half presses at level 11, on the last rep go down to the iron cross and hold as long as possible.
Wednesday:4 sets x 4 presses at level 11,4 sets x 10 half presses at level 11, on the last rep go down to the iron cross and hold as long as possible.
Friday:5 sets x 20s holds at level 11.4 sets x 10 half presses at level 11, on the last rep go down to the iron cross and hold as long as possible.
Week 3: Level 10 Monday:5 sets x 5 negatives, 20s hold at the end at level 10, 4 sets x 8 half presses at level 10, on the last rep go down to the iron cross and hold as long as possible.
Wednesday:4 sets x 4 presses at level 10.4 sets x 8 half presses at level 10, on the last rep go down to the iron cross and hold as long as possible.
Friday:4 sets x 25s holds at level 10.4 sets x 8 half presses at level 10, on the last rep go down to the iron cross and hold as long as possible.
Week 4: Level 9 Monday:5 sets x 4 negatives, 20s hold at the end at level 9.4 sets x 8 half presses at level 9, on the last rep go down to the iron cross and hold as long as possible.
Wednesday:4 sets x 5 presses at level 9.4 sets x 8 half presses at level 9, on the last rep go down to the iron cross and hold as long as possible.
Friday:4 sets x 20s holds at level 9.4 sets x 8 half presses at level 9, on the last rep go down to the iron cross and hold as long as possible.
Week 5: Level 8Monday:4 sets x 4 negatives, 15s hold at the end at level 8.4 sets x 7 half presses at level 8, on the last rep go down to the iron cross and hold as long as possible.
3 sets x12 full presses at level 12, on the last rep hold as long as possible.
Wednesday:4 sets x 6 presses at level 8.4 sets x 7 half presses at level 8, on the last rep go down to the iron cross and hold as long as possible.
3 sets x12 full presses at level 12, on the last rep hold as long as possible.
Friday:4 sets x 15s holds at level 8.4 sets x 7 half presses at level 8, on the last rep go down to the iron cross and hold as long as possible.
3 sets x12 full presses at level 12, on the last rep hold as long as possible.
Week 6: Level 7 Monday:4 sets x 4 negatives, 15s hold at the end at level 7.4 sets x 7 half presses at level 7, on the last rep go down to the iron cross and hold as long as possible.
3 sets x12 full presses at level 11, on the last rep hold as long as possible.
Wednesday:4 sets x 6 presses at level 7.4 sets x 7 half presses at level 7, on the last rep go down to the iron cross and hold as long as possible.
3 sets x12 full presses at level 11, on the last rep hold as long as possible.
Friday:4 sets x 20s holds at level 7.4sets x 7 half presses at level 7, on the last rep go down to the iron cross and hold as long as possible.
3 sets x12 full presses at level 11, on the last rep hold as long as possible.
Week 7: Level 6Monday:4 sets x 3 negatives, 15s hold at the end at level 6.4 sets x 6 half presses at level 6, on the last rep go down to the iron cross and hold as long as possible.
3 sets x 8 full presses at level 10, on the last rep hold as long as possible.
Wednesday:4 sets x 5 presses at level 6.4 sets x 6 half presses at level 6, on the last rep go down to the iron cross and hold as long as possible.
3 sets x 8 full presses at level 10, on the last rep hold as long as possible.
Friday:4 sets x 15s holds at level 6.4 sets x 6 half presses at level 6, on the last rep go down to the iron cross and hold as long as possible.
3 sets x 8 full presses at level 10, on the last rep hold as long as possible.
Week 8: Level 5Monday:4 sets x 3 negatives, 10s hold at the end at level 5.4 sets x 5 half presses at level 5, on the last rep go down to the iron cross and hold as long as possible.
2 sets x 6 full presses at level 8, on the last rep hold as long as possible.
Wednesday:4 sets x 4 presses at level 5.4 sets x 5 half presses at level 5, on the last rep go down to the iron cross and hold as long as possible.
2 sets x 6 full presses at level 8, on the last rep hold as long as possible.
Friday:4 sets x 15s holds at level 5.4 sets x 5 half presses at level 5, on the last rep go down to the iron cross and hold as long as possible.
2 sets x 6 full presses at level 8, on the last rep hold as long as possible.
Week 9: Level 4Monday:4 sets x 2 negatives, 10s hold at the end at level 4.4 sets x 5 half presses at level 4, on the last rep go down to the iron cross and hold as long as possible.
2 sets x 6 full presses at level 7, on the last rep hold as long as possible.
Wednesday:4 sets x 4 presses at level 4.4 sets x 5 half presses at level 4, on the last rep go down to the iron cross and hold as long as possible.
2 sets x 6 full presses at level 7, on the last rep hold as long as possible.
Friday:3 sets x 10s holds at level 4.4 sets x 5 half presses at level 4, on the last rep go down to the iron cross and hold as long as possible.
2 sets x 6 full presses at level 7, on the last rep hold as long as possible.
Week 10: Level 3Monday:3 sets x 2 negatives, 5s hold at the end at level 3.3 sets x 4 half presses at level 3, on the last rep go down to the iron cross and hold as long as possible.
2 sets x 5 full presses at level 5, on the last rep hold as long as possible.
Wednesday:3 sets x 3 presses at level 3.3 sets x 4 half presses at level 3, on the last rep go down to the iron cross and hold as long as possible.
2 sets x 5 full presses at level 5, on the last rep hold as long as possible.
Friday:3 sets x 5s holds at level 3.3 sets x 4 half presses at level 3, on the last rep go down to the iron cross and hold as long as possible.
2 sets x 5 full presses at level 5, on the last rep hold as long as possible.
Week 11: Level 2Monday:2 sets x 2 negatives, hold as long as possible at the end at level 2.3 sets x 3 half presses at level 2, on the last rep go down to the iron cross and hold as long as possible.
3 sets x 4 full presses at level 4, on the last rep hold as long as possible.
Wednesday:2 sets x 3 presses at level 2.3 sets x 3 half presses at level 2, on the last rep go down to the iron cross and hold as long as possible.
3 sets x 4 full presses at level 4, on the last rep hold as long as possible.
Friday:2 sets x hold as long as possible at level 2.3 sets x 3 half presses at level 2, on the last rep go down to the iron cross and hold as long as possible.
3 sets x 4 full presses at level 4, on the last rep hold as long as possible.
Week 12: Level 1 (Peaking)Monday:1 set x 1 negative, hold as long as possible at level 1.2 sets x 10 presses at level 4.
3 sets x 2 full presses at level 3, on the last rep hold as long as possible.
Wednesday:1 set x 1 negative, hold as long as possible at level 1.2 sets x 10 presses at level 4.
3 sets x 2 full presses at level 3, on the last rep hold 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.