GET YOUR FIRST RING MUSCLE UP

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!

Get Your First Ring Muscle Up Today

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 support@trainyourweakness.com with your video and our team will provide feedback ASAP!