Get Your First Kipping Bar Muscle Up In 6 Weeks

This Train Your Weakness FOCUSED programming will have you doing a bar muscle up in 6 weeks.

Add-On Progression Programming

30 minutes, 3 days a week, for 6 weeks is all it will take for you to be able to do a BMU. If you're keen to get this movement under your belt, this progression program is for you. 

Coach's Notes Included

Each session will have your coach's insights about why you are doing the movement, recovery notes, and more - so you can be sure each step of the way.

Created By The Best

Every single Train Your Weakness program is forged out of many years of elite CrossFit® experience.

Training Delivered Via TrainHeroic App

Get your Train Your Weakness programming from the best in tech - TrainHeroic. Track PR's, record notes, reps, weights, chat with your team, and more!

Sample Programming - Week 1 / Session 1

Control (5min):
3 rounds for form: 10 scapular pull ups and 10 scapular push ups.

Midline (5min):
Alternating Tabata (20 seconds of work, 10 seconds of rest) hollow and superman holds 8 sets of 20 seconds on, 10 seconds rest. 4 rounds of each.

Specific (6min):
6 min EMOM: Kipping practice on the bar (8-10 swings)

Strength (15min):
10, 9, 8, 7, 6, 5, 4, 3, 2, 1Strict pull-up with Strict dip.
This is strength work NOT a metcon. Perform perfect reps. Add weight if desired to challenge.

Other Perks You'll Get With TYW Programming

Video Training/Feedback

Struggling with a movement or just want feedback? Send an email to with your video and our team will provide feedback ASAP!

Chat With Your Peers

You can chat with all the other athletes doing the same program as you! Get support and celebrate your wins!

100% Money Back Guarantee

Don't love your program? Email within 30 days and we will offer you a no questions asked, 100% money back.