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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
$40 one time charge

GET STARTED

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