Get Your First Bar Muscle Up

Ready to fly over the bar and finally get your first Bar Muscle-Up? This focused 6-week program is built for athletes who are close to landing their first kipping bar muscle-up or just starting to chase it.

With structured 30-minute sessions, you’ll develop the pulling strength, core stability, and technical coordination needed to hit your first bar muscle-up with confidence. Each session includes coaching notes to help you progress intelligently and recover effectively.

 
Get Your First Bar Muscle Up offers:

✅ Add-on format: Designed to supplement your current fitness routine without disrupting your main training schedule.
📆 Program length: 6 weeks of focused training (3 sessions per week).
⏱️ Session length: 30 minutes per session, including coach’s insights and recovery tips.
🧠 Coaching notes: Each session includes coach’s notes to provide context, progressions, and recovery advice.
💵 Cost: $29 USD

🗓️ Sample Programming – Week 1 / Session 1

Control (5 min):
3 rounds for form:

• 10 scapular pull-ups
• 10 scapular push-ups
  

Focus on full range and smooth movement – no rushing!

Midline (5 min):
Alternating Tabata:

• 20 sec hollow hold, 10 sec rest
• 20 sec superman hold, 10 sec rest

Repeat for 4 rounds of each (8 sets total).
This develops body control and trunk stability – essential for bar muscle-up mechanics.

Specific (6 min):
EMOM x 6 minutes:

• 8–10 kipping swings on the bar
  Focus on rhythm and keeping your body tight. Think: controlled momentum, not flailing.

Strength (15 min):
10–9–8–7–6–5–4–3–2–1 of:

• Strict pull-ups
• Strict dips
  Perform perfect reps. Add weight if needed to increase the challenge, or scale with bands or assistance to hit reps with quality.

🏋️ Required Equipment:

Pull-up bar, Box or bench, Dowel or PVC, Barbell or low bar attachment, Dumbbells or Kettlebells, Resistance bands