BWTB’s First Strict Ring Muscle-Up program is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, this cycle will guide athletes through each component of the transition from a pull-up into a ring dip, focusing on the necessary technique and strength development along the way. When combined with what you’ve already learned from a strict pull-up and a strict ring dip, the transition can help turn a long awaited muscle-up dream into a reality. As a prerequisite, athletes should already be able to perform 7-10 Strict Pull-ups and 3-5 Strict Ring Dips.
Each individualized session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop core strength, shoulder stability, and lat activation. The critical transition from the strict pull-up into the strict ring dip will be strengthened through strict pulling and pressing work, active holds, tempo gymnastics drills, and transition technique drills. Kipping will be avoided! By developing the strength needed to perform a strict ring muscle-up, the kipping muscle-up, when ready, will feel like a piece of cake.
The First Strict Ring Dip Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks.
AM I READY?
Before starting this program, BTWB recommends that you’re already able to complete 7-10 strict pull-ups. This skill can be critical to your safety and success in the program.
10 PVC Pass Throughs
10 PVC Lifts
Forward Crab Walk, 15 ft
Backward Crab Walk, 15 ft
10 Scap Push-ups
-- then –
Stretch your wrists on the ground with hands facing forwards, backwards and sideways. Stretch your biceps by laying on your stomach with arms out to your sides and rotating your body.
Strict Chest-to-Ring Pull-ups, 3 x 5
Make sure that you are keeping the hollow position throughout each rep. There should not be an arch in the back. Think about pressing down on the rings to get your chest to make contact rather than pulling up to accomplish that. We want the lats to be working in this drill.
Banded Seated Ring Muscle-ups, 3x Max Reps
No more than 20 reps each set.
This drill is working on muscle memory and also training the ring muscle-up transition. Try and find a band resistance that you can get more than 10 reps but less than 20. These sets should be challenging.
Hollow Hold, 3 x 20sec, Rest 40sec
Working on the hollow hold will transfer to all other gymnastics movements. Tension = power. Breathe through any time spent holding. Do not hold your breath. Scale to a tuck hold if needed.