Today we introduce a new skill block with the return of the ring muscle up. The rings offer a difficult unstable surface to pull and press from and require joint stabilisers and neutralisers to be on point. In short the rings are wonderful tools to develop range of motion and stability in the shoulders and the progressions we practise go a long way to achieving this.


Muscle Up Progressions

3 x 5 Ring Pull

3 x 5 Ring Dip

3 x 5 Kip Swing

3 x 5 Transition


” 2017 Masters OLQ 1 ”


100 DB Snatch (22.5/15)

80 Cal Row

60 Burpee

40 Ring Muscle Up