IRON CROSS SYSTEM – 14-WEEK TRAINING PROGRAM

Welcome to the Iron Cross System.

This 14-week training program is designed to help you build the strength, control, and technique required to achieve a 2-second Iron Cross hold on gymnastic rings.

You will train three times per week. Each session focuses on exercises that develop ring-specific pushing strength and positional stability.

Each workout includes a mix of the following movements:

- Negatives: slow and controlled descents into the Iron Cross position

- Half Presses: partial range presses to build strength at key angles

- Full Presses: complete movement from Iron Cross to support

- Static Holds: isometric holds in the Iron Cross position

Progression follows levels from 1 (easiest) to 12 (hardest).

Rest Times Between Sets:

- Negatives: 60–90 seconds

- Half presses: 90–120 seconds

- Full presses: 120–150 seconds

- Static holds: 60 seconds

Let's begin the journey.

WEEK 1 – Level 1

Monday

4 sets of 5 negatives at level 1
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 1
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 1
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 1
Hold as long as possible.
Rest: 60 sec

Wednesday

4 sets of 5 negatives at level 1
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 1
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 1
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 1
Hold as long as possible.
Rest: 60 sec

Friday

4 sets of 5 negatives at level 1
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 1
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 1
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 1
Hold as long as possible.
Rest: 60 sec

WEEK 2 – Level 2

Monday

4 sets of 5 negatives at level 2
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 1
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 1
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 1
Hold as long as possible.
Rest: 60 sec

Wednesday

4 sets of 5 negatives at level 2
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 1
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 1
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 1
Hold as long as possible.
Rest: 60 sec

Friday

4 sets of 5 negatives at level 2
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 1
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 1
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 1
Hold as long as possible.
Rest: 60 sec

WEEK 3 – Level 3

Monday

4 sets of 5 negatives at level 3
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 1
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 1
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 1
Hold as long as possible.
Rest: 60 sec

Wednesday

4 sets of 5 negatives at level 3
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 1
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 1
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 1
Hold as long as possible.
Rest: 60 sec

Friday

4 sets of 5 negatives at level 3
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 1
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 1
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 1
Hold as long as possible.
Rest: 60 sec

WEEK 4 – Level 4

Monday

4 sets of 5 negatives at level 4
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 2
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 1
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 2
Hold as long as possible.
Rest: 60 sec

Wednesday

4 sets of 5 negatives at level 4
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 2
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 1
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 2
Hold as long as possible.
Rest: 60 sec

Friday

4 sets of 5 negatives at level 4
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 2
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 1
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 2
Hold as long as possible.
Rest: 60 sec

WEEK 5 – Level 5

Monday

4 sets of 5 negatives at level 5
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 3
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 2
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 3
Hold as long as possible.
Rest: 60 sec

Wednesday

4 sets of 5 negatives at level 5
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 3
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 2
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 3
Hold as long as possible.
Rest: 60 sec

Friday

4 sets of 5 negatives at level 5
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 3
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 2
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 3
Hold as long as possible.
Rest: 60 sec

WEEK 6 – Level 6

Monday

4 sets of 5 negatives at level 6
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 4
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 3
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 4
Hold as long as possible.
Rest: 60 sec

Wednesday

4 sets of 5 negatives at level 6
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 4
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 3
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 4
Hold as long as possible.
Rest: 60 sec

Friday

4 sets of 5 negatives at level 6
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 4
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

3 sets of 5 full presses at level 3
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 4
Hold as long as possible.
Rest: 60 sec

WEEK 7 – Level 7

Monday

4 sets of 5 negatives at level 7
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 5
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 4
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 5
Hold as long as possible.
Rest: 60 sec

Wednesday

4 sets of 5 negatives at level 7
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 5
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 4
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 5
Hold as long as possible.
Rest: 60 sec

Friday

4 sets of 5 negatives at level 7
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 5
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 4
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 5
Hold as long as possible.
Rest: 60 sec

WEEK 8 – Level 8

Monday

4 sets of 5 negatives at level 8
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 6
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 5
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 6
Hold as long as possible.
Rest: 60 sec

Wednesday

4 sets of 5 negatives at level 8
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 6
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 5
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 6
Hold as long as possible.
Rest: 60 sec

Friday

4 sets of 5 negatives at level 8
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

3 sets of 8 half presses at level 6
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 5
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 6
Hold as long as possible.
Rest: 60 sec

WEEK 9 – Level 9

Monday

4 sets of 5 negatives at level 9
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 7
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 6
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 7
Hold as long as possible.
Rest: 60 sec

Wednesday

4 sets of 5 negatives at level 9
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 7
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 6
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 7
Hold as long as possible.
Rest: 60 sec

Friday

4 sets of 5 negatives at level 9
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 7
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 6
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 7
Hold as long as possible.
Rest: 60 sec

WEEK 10 – Level 10

Monday

4 sets of 5 negatives at level 10
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 8
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 7
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 8
Hold as long as possible.
Rest: 60 sec

Wednesday

4 sets of 5 negatives at level 10
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 8
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 7
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 8
Hold as long as possible.
Rest: 60 sec

Friday

4 sets of 5 negatives at level 10
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 8
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 7
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

2 sets of static holds at level 8
Hold as long as possible.
Rest: 60 sec

WEEK 11 – Level 11

Monday

3 sets of 5 negatives at level 11
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 9
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 8
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

3 sets of static holds at level 9
Hold as long as possible.
Rest: 60 sec

Wednesday

3 sets of 5 negatives at level 11
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 9
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 8
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

3 sets of static holds at level 9
Hold as long as possible.
Rest: 60 sec

Friday

3 sets of 5 negatives at level 11
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 9
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 8
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

3 sets of static holds at level 9
Hold as long as possible.
Rest: 60 sec

WEEK 12 – Level 12

Monday

3 sets of 5 negatives at level 12
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 10
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 9
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

3 sets of static holds at level 10
Hold as long as possible.
Rest: 60 sec

Wednesday

3 sets of 5 negatives at level 12
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 10
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 9
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

3 sets of static holds at level 10
Hold as long as possible.
Rest: 60 sec

Friday

3 sets of 5 negatives at level 12
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 10
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 9
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

3 sets of static holds at level 10
Hold as long as possible.
Rest: 60 sec

WEEK 13 – Level 12

Monday

3 sets of 5 negatives at level 12
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 10
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 9
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

3 sets of static holds at level 10
Hold as long as possible.
Rest: 60 sec

Wednesday

3 sets of 5 negatives at level 12
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 10
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 9
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

3 sets of static holds at level 10
Hold as long as possible.
Rest: 60 sec

Friday

3 sets of 5 negatives at level 12
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 10
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 9
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

3 sets of static holds at level 10
Hold as long as possible.
Rest: 60 sec

WEEK 14 – Level 12

Monday

3 sets of 5 negatives at level 12
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 10
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 9
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

3 sets of static holds at level 10
Hold as long as possible.
Rest: 60 sec

Wednesday

3 sets of 5 negatives at level 12
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 10
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 9
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

3 sets of static holds at level 10
Hold as long as possible.
Rest: 60 sec

Friday

3 sets of 5 negatives at level 12
Perform a slow descent on each repetition. On the final repetition of each set, when you reach the Iron Cross position, hold as long as possible.
Rest: 60 sec

2 sets of 8 half presses at level 10
On the last repetition of each set, hold for 2 seconds.
Rest: 90 sec

2 sets of 5 full presses at level 9
If full range is too difficult, reduce the range of motion while keeping strict form.
Rest: 120 sec

3 sets of static holds at level 10
Hold as long as possible.
Rest: 60 sec

Final Note

Achieving the Iron Cross is a journey that requires time, dedication, and patience. While this 14-week program is designed to set you on the right path, it’s important to remember that mastering such an advanced skill often takes much longer.

If you find yourself struggling to reach the higher levels, here’s what you can do:

Repetition and Patience

The Iron Cross is a complex movement that challenges both strength and control. Three weeks, or even 14, may not be enough for everyone. Repeat any week as many times as needed until you feel solid and confident with the exercises.

Revisit and Repeat

If progress stalls at a certain week, consider going back one or two weeks in the program. Working your way back up will reinforce your foundation and help you gain more stability and strength.

Start Again with Adjustments

In some cases, restarting the program from the beginning can be useful. This time, increase the duration of holds or apply more control to each movement. These adjustments will help you continue improving without rushing the process.

Progress takes time. Stay patient, celebrate small victories, and keep showing up. The effort you put into this journey will not only help you achieve the Iron Cross but also elevate your overall strength and discipline.