Get Your First Ring Muscle Up

Ready to rise above the rings and hit your first Ring Muscle-Up? This progressive 6-week program is designed for athletes who are new to ring muscle-ups or struggling with the technique.

Through structured progressions, strength training, and technique drills, this program will build your upper body power, core stability, and skill confidence to get on top of the rings. Each session includes detailed coaching insights to help you train smarter and recover efficiently for optimal results.

💪 Get Your First Ring 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 (4 min):
Accumulate 90 seconds in a false grip hang on rings.
If you don’t hit the full 90 seconds in 4 minutes, no problem—move on to the next section.

Midline Strength (3 min):
Alternate between:

• 20 sec hollow hold, 10 sec rest
• 20 sec superman hold, 10 sec rest
  Repeat for 3 total rounds.
  If too challenging, scale to 10 sec holds and 20 sec rest intervals.

Specific (7 min):
Every minute on the minute (EMOM) for 7 minutes:

• 3 kipping swings on rings
  Try to maintain a false grip, but regular grip is acceptable early on.

Test (2 min):
You have up to 2 minutes to attempt one kipping ring muscle-up.

• Aim for 2–4 quality attempts max.
• Film your efforts!
  This is your starting benchmark. You'll be amazed by how far you’ll progress in 6 weeks.

Strength (12 min):
5 sets of strict pull-ups, stopping 2 reps before failure.

• Rest 2 minutes between sets.
• Each set should have at least 3 reps—use a band for assistance if needed.

🏋️ Required Equipment:

Gymnastic rings, Pull-up bar, Resistance bands, Box or bench