TRY PERFORMANCE PLUS - FOR FREE - HERE
Why Should I Choose This Program?
This is arguably one of the toughest gymnastics movements in CrossFit, requiring many forms of strength, as well as transition and clean technique. We understand why it's such a frustrating skill.
But don't let it intimidate you, because we're here to make this game a lot easier!
Inside "The First Ring Muscle-Up" program we will help you build the technique, mobility, and strength necessary to master your first ring muscle-up within 5 weeks or less.
Since 2015, at Performance Plus Programming we've helped 50,000 athletes across the globe master gymnastics movements, fix mobility limitations, and optimize strength and endurance.
Become A Better Athlete
What You Will Learn
1. The Unique 6-Phase RMU Technique: master the anatomy of clean and efficient movement technique;
2. RMU Prehab Exercises: to correct any shoulder or elbow flexibility dysfunctions, and remove any potential injuries;
3. Games-Level Mobility: you'll learn how to open your shoulders, elbows, and lats to prepare your body for optimal performance;
4. Beginner-Friendly Drills: you'll learn the key drills, that will help you build the muscle-memory necessary;
5. RMU Mastery: develop strict strength in your grip, arms, and shoulders to achieve your first ring muscle-up.
Meet Your Coaches
Dr. Zach Long
280k followers
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Dr. Zach Long, better known as The Barbell Physio, is an internationally known physical therapist and strength coach. Zach consults regularly with elite weightlifters, CrossFit games athletes, and professional athletes from a wide range of sports. His expertise is in improving sports performance while simultaneously decreasing injury risk factors.
Pamela Gagnon
290k followers
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Pamela Gagnon is a leader in the area of body weight strengthening movements for today’s athletes and is currently a Lead Coach for CrossFit Gymnastics. Her background as a Division I Gymnast and 4x CrossFit Games Masters athlete has given her over 30 years of experience as an athlete & coach. She coaches athletes worldwide on how to implement strength and gymnastics skills to improve their fitness performance.
How does Performance Plus Programming work?
1) (Day 1-7) Learn the fundamental techniques
4X CrossFit® Games Athlete Pamela Gagnon and Ph.D. Doctor Zach Long will break down the skills into their most fundamental form, so you focus only on developing muscle groups THAT make your form clean and efficient.
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"Finally got my first bar muscle-up this morning! It was the culmination of weeks of skills, drills and getting out of my own heads" - @cjh_0416
2) (Day 14-21) Build the strength and endurance to perform
Most of the time athletes lack the necessary strength and endurance to perform the skill correctly. Using 15-minute hyper-targeted exercises you'll build strength & endurance to master this skill 2X-5X faster than anyone else in the gym.
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"The person I want to be in the future is a direct result of the decisions I make today. Improving by the day, even after 40!" - @linzzz22
3) (Day 21-35) It's time to drill your new form
Now you step into the real game! It's time to put your fundamentals to the test and create consistent muscle memory and strength. This is when you'll achieve your first ring muscle-up with EASE.
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"Finally I stopped avoiding and started the program. Now I can do butterfly pull-ups. As always thanks for your help." - Rebeka
4) Progress To The Next Skill
The real taste of victory. Now you know how fast you can master your skills, it's time to move to the next one. We got you covered with 50+ skill-focused programs available just one click away.
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"Got a 17 lb PR on my front squat. Went from 145 to 162! " - @thefitlife_jfaulk
Join Performance Plus Programming Now
Achieve your athletic goals by learning from the best in the industry
What you get:
✅ Access to the "First Ring Muscle-Up" program;
✅ Access to our online "Ring Muscle-Up" workshop to master the BMU technique faster;
✅ Access the 1,200+ athlete Performance Plus Community to share successes, and connect with other athletes;
✅ Direct coaching from Pamela and Dr. Zach
✅ Success Guarantee.Master your skills or get your money back (assuming you have the necessary prerequisites and follow the program as outlined)
✅ 12 months for the price of 8 (Annual membership only)
Monthly & Annual Membership Exclusives:
✅ Everything that's included in the "First Ring Muscle-Up" program;
✅ Access to the 50+ Performance Plus guided programs to help you master your CrossFit® skills up to 5X faster;
✅ Access the 1,200+ athlete Performance Plus Community to share successes, and connect with other athletes;
✅ Annual membership: 12 months for the price of 7.
Renewals and cancellations: Our subscriptions auto-renew, so you'll be charged again each month or year by default. You can stop the renewal at any time: log into your account and change the status of your subscription by follow these directions.
Which One Are You Choosing?
