dave durante doing an iron cross using the Power Monkey Ring Thing as part of the Power Monkey Training app

Ring thing: Iron Cross

download the app. master the technique. reach your goals.
get your first

Ring Thing: Iron Cross

+ 45-60 MIN.

A formal introduction to the Ring Thing, a training tool designed to revolutionize gymnastics skills by reducing your body weight by up to 50%.

The Ring Thing will help you improve your body awareness, control and improve strength and stability, which is crucial for mastering higher level gymnastics and functional fitness movements.

The best part?

It's challenging AND fun!

The Ring Thing: Iron Cross program offers a safe environment for skill progression, reducing the risk of injuries and allowing you to build confidence at your own pace.

Upon completion of the program, you will see increased efficiency in your training sessions, leading to better overall performance without using the Ring Thing to perform this complex movement.

Download our app now and start learning the Iron Cross!

*the RING THING is a required piece of equipment for this plan

about the Ring Thing: Iron Cross program

The goal with this plan is to build foundational technique for the Iron Cross and to prepare the joints (specifcally the elbows and shoulders) for the unique stress seen in the Iron Cross.

Man in the Power Monkey Ring Thing happy and shaking hands with Dave Durante
Woman using the Power Monkey Ring Thing in the Power Monkey Training app
dave durante doing an iron cross using the Power Monkey Ring Thing as part of the Power Monkey Training app

Don't take our word for it


Holy crap it’s awesome, besides the massive pull to the gonads we are having a blast. We aren’t rings specialist but we’re definitely learning a lot about body control.

Roger Gomez

I'm 59, and going from a back lever to straddle planche, to a maltese is not only a great workout, but it just feels damn good. The ability to do a muscle up to an iron cross, to a pull and back down to an iron cross, 10 or more times is really a beastly little workout, this is the coolest fitness product.


The Ring Thing is the BEST training tool for muscle ups, pull ups, the iron cross or any other ring skill! The Power Monkey Training app makes it easy to learn tons of skill progressions with the Ring Thing on my own, super helpful!

York D
dave durante performing swinging on gymnastics rings for a power monkey fitness course

meet your coach

dave durante

NCAA All-American at Stanford University
Multiple Time US National Champion
Multiple Time World Team Member
2008 Olympic Team Member
Co-Owner of Power Monkey Fitness

take the assessment and

build your personalized Ring Thing Iron Cross program

Before starting your Ring Thing Iron Cross training, you'll complete an assessment that will identify any strength and mobility deficiencies.

Once you are placed in a level, you'll work through proper technique and movement patterns to master your dream skill, injury free.

Turn your weaknesses into strengths.

Sample program of the Ring Thing Iron Cross in the Power Monkey Training App.
features + benefits


Have a question about the Ring Thing: Iron Cross plan?
Want a coach to review your form?

Reach out to us in the Power Monkey Training app!

Select the chat bubble on the home screen and send your questions to the Power Monkey Fitness team!

Want us to take a look at your current skill level? Want to confirm your completing the movement drill correctly? Send us a photo or video and we can coach you through the movement.

We're committed to helping you reach your goals and that means being accessible to you throughout your training cycle.

Ready to start your training?

programs built by elite athletes

Gymnastics programs designed by Dave Durante and Colin Geraghty. Weightlifting programs built by Mike Cerbus.

semi-individualized programs

Strength and mobility assessments will build a program based on your skill level and attack your weaknesses.

in app chat

Chat with the Power Monkey coaches about your progress, specific movement drills. Send us photos/videos to assess your form!

Features + Benefits

Movement VIdeo Library

With over 1200 high-quality instructional videos, we've curated a treasure trove of exercises, techniques, and movements designed to elevate your physical capabilities.

Each video is expertly crafted by our elite Power Monkey coaches and trainers, ensuring clear instructions and demonstrations to guide you every step of the way. With our easy-to-navigate interface, you can quickly find the perfect video to target specific muscle groups, improve flexibility, and enhance your strength.

Unlock the Iron Cross with the Ring Thing and a Power Monkey coach, accessible anytime, anywhere

download the power monkey training app