Week 3 of our 6 week Ring Muscle Up block. Be patient, build your strength in the pull and the press and never stop learning stuff. Then stick to task and practise relentlessly. Know you’ve not chosen the easy path but the road less traveled. Its way more exciting and way less boring. Do the hard yards. Do 2 miles of rope. Just sayin.


Muscle Up Progressions

3 x 5 Ring Pull

3 x 5 Ring Dip

3 x 5 Kip Swing

3 x 5 Transition


” 2 Miles Of Rope ”

2 Rounds of

100 Double Under

Run 1 mile

5 Rope Climb

CAP 20