Get Your First Ring Muscle Up In 6 Weeks

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

Add-On Progression Programming

30 minutes, 3 days a week, for 6 weeks is all it's going to take until you can do ring muscle ups! If you've never done a ring muscle up, or really struggle with them: 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 (4min):
Accumulate 90 seconds of holding in a false grip hang from the rings.If within 4 minutes you do not accumulate 90 full seconds that is completely OK, move on to the next section.

Midline Strength (3min):
Alternate between a hollow hold for 20seconds, rest 10 seconds, superman hold for 20 seconds, rest 10 seconds.
Repeat for 3 rounds for a total time of 3 minutes.If too difficult, reduce to 10sec of work and 20sec rest for the 4 minutes.

Specific (7min):
Every minute on the minute for 7 minutes:
3 kipping swings on rings.
Attempt to use a false grip, however at this time a normal grip is fine.

Test (2min):
Attempt for a maximum of 2 minutes to get one kipping ring Muscle up. There is time for 2 to 4 attempts at most.

Film your efforts!
This is a test, and an opportunity to see your improvement by the end of the six weeks of work you are undertaking.

Strength (12min):
5 sets of max strict pull-ups, but stop 2 reps before you predict you will fail.
Rest 2 minutes between sets.
Each of these 5 sets should include at least 3 pull-ups. If performing less than three reps, use a band to assist. 

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.