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Ring Muscle Ups

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8 Week Ring Muscle Up Program

Ready to get your first kipping ring muscle up, work on your chicken wing, or start connecting more than one?

We’ve got you!

  • This program is 3 days a week for 8 weeks
  • Each session will take 30-40 minutes
  • You have lifetime access to the program (repeat as many times as necessary)
  • This is a ONE-TIME charge (not reoccuring)
  • Receive coaching help and movement feedback in our online private community
  • $60 one time charge

PROGRAM SAMPLE

-WARM UP-
3 Rounds
20 Cal Ski
10 Scap Push Ups
10 Scap Pull Ups
:30 Hanging Knee Raise Hold on Rings

then…
3 Rounds
10 Ring Rows
10 Ring Push Ups
:30 Front Leaning Plank

-STRENGTH-
Weighted Pull Ups
5-5-5-5-5
Increase in weight each round
*If you’re doing assisted pull-ups, with a band, perform from a thickest to a thinnest band

Top of the Ring Hold
4 x 40% of what you hit for your max
*rest 1 minute between sets

Bottom of the Ring Hold
4 x 40% of what you hit for your max
*rest 1 minute between sets

GHD Sit Ups
4 x 40% of what you hit for your max
*rest 1 minute between sets

Active Bar Hang
4 x 40% of what you hit for your max
*rest 1 minute between sets