Get Your First Ring Muscle-Up In 5 Weeks Or Less

Achieve Your Athletic Goals Faster
While Preventing Injuries

Access exclusive Performance Plus Programming
to master RMU skill faster while also preventing injuries


Become A Better Athlete

Access exclusive Performance Plus programs to master your favorite skills up to 5X faster



Partners
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Get Your First Ring Muscle-Up In 5 Weeks Or Less

Get Your First Ring Muscle-Up
In 5 Weeks

Access exclusive Performance Plus Programming
to master RMU skill faster while also preventing injuries


Become A Better Athlete

Access exclusive Performance Plus Programming to master RMU skill faster while also preventing injuries



Partners
Image

150,000 Members Since 2015

246+ Hours Of Lessons

50 + Guided Programs

Access "The First Ring Muscle-Up" Program Now

This is arguably one of the toughest gymnastics movements in CrossFit, requiring many forms of strength, as well as transition and clean technique. No wonder you have trouble learning it for months...
 
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 will help you build the technique, prehabs, mobility, and strength necessary to master your first ring muscle-up within 6 weeks or less.
 
Since 2015, at Performance Plus Programming we've helped 150,000 athletes across to master RMU, gymnastics movements, fix mobility limitations, and optimize strength and endurance.
 
Join along today and learn directly from 3X CrossFit Games Athlete Pamela Gagnon and Ph.D. Doctor and Physical Therapist Zach Long, all from the comfort of your home. 

Become A Better Athlete

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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 clean RMU.

Learn From The Best

Introducing Dr. Zach Long & Games Athlete Pamela Gagnon


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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.

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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 3x 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?


ring dip mobility requirements

1) (Day 1-7) Learn the fundamental techniques

3X 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


full body mobility program
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

Overhead Squat mobility requirements
pushup mobility requirements


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 fundaments to the test and create a strong muscle memory for a full-motion exercise. This is when you'll achieve your first clean performance 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


hanstand mobility requirements
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 30+ 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

hanstand mobility requirements

Instantly Access 50+ Programs


🏋 15-Minute Movement-Specific Programs

Have a goal? We have a program for that! Our programs are done with your current gym or competitive programs and take just ~15 minutes per day to help you master results faster.

😎 Learn From The Best

Our trainers have walked the talk. They are internationally known coaches and leaders in the CrossFit®  and the physical therapy space.

💻 All-In-One An App

All of our programming is delivered via one of the best apps in the fitness industry. No more messing with PDFs. You have the best programming in the world in your pocket.

🤸 Gymnasty Programming

Membership includes access to our #Gymnasty twice-weekly workouts. These workouts are complete Gymnastics WOD classes. Including pre-hab, skill, strength & WOD.

🌐 International Athlete  Community

Our community consists of  12,000+ strong members, who are here to become athletes they know they can be.

💰 7-Day Money Back Guarantee

If you are not satisfied with our membership in the first week we will refund 100% of what you pay. Just email tech@performaceplusprogramming.com within the first 7-days and we will refund you everything you paid.


Become A Better Athlete
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Join Performance Plus Programming Now

Achieve your athletic goals by learning from the best in the industry

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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.
One Time Payment

Ring Muscle-Up Program


$49.99


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One Time Payment.
Success Guarantee.
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Monthly Membership


$34.99 /month

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Paid monthly.
7-day money-back-guarantee.
Best Deal

Annual Membership


(Save $170 per year!)

$20.75/month


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Paid annually.
7-day money-back-guarantee.

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.

If You Join Today, We'll Share With You These Incredible Gifts


Free Gift #1 ($297 Value)

YOURS FREE TODAY!


Skill Mastery Workshops

By DPT & 3X Games Athlete

"Most Comprehensive Breakdown Of 20+ Complex Skills"


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Free Gift #2
($49 Value)

YOURS FREE TODAY!


The Ultimate Weightlifting Foundations


By Doctor Of Physical Therapy

"Prepare Your Body For Your Best Weightlifting Performance"


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Free Gift #3
($49 Value)

YOURS FREE TODAY!


The Ultimate Gymnastics Foundations


By 3X Games Athlete

"Gymnasty Abs - Learn How To Build Rock-Solid Hollow And Arch"


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Free Gift #4
($294 Value)

YOURS FREE TODAY!


Exclusive Members-Only Podcast

By DPT & 3X Games Athlete

...PLUS! You'll Get The Opportunity To Ask Any Questions Directly To Pamela & Zach (And Receive In-Depth Explanation To Master The Sport Faster)


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Ready To Crush My Performance

Which One Are You Choosing?


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Thousands Of Athletes Have Mastered Their Skills Faster!
Both beginners, intermediates, and advanced athletes are learning a new way to crush their performance.

Frequently Asked Questions