Performance Plus Programming Membership Details

Goals - Bar Muscle-Up

Click each program to read more. You can purchase each separately or gain full access as a member.
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  • Programs are listed in order to help you achieve your goals.
  • Click each program to read more.
  • You can purchase each separately or gain full access as a member.
  1. Bulletproof Shoulders – As we progress towards the highly skilled muscle-up skill, having a solid foundation is crucial to performance and shoulder health. By taking the time to build strength in the rotator cuff and smaller muscles supporting the shoulder, you will build a strong foundation for progress and shoulder health.
  2. Lats To Fly – Learning to engage your lats for powerful pulls on the rig will have you prepared for easier progress with your muscle-ups and other rig-based gymnastics skills.
  3. Kipping Pull-Up Mechanics– The kipping pull-up is a great way to build kip mechanics that will get you ready for the bar muscle-up. This program dives into technique, strength and mechanics.
  4. CTB Superstar – The muscle-up is built on the foundation of a strong vertical pull. Building chest-to-bar pull-up strength gives you more potential for muscle-up progress.
  5. Bar Muscle-Up – For athletes with a strong pulling foundation, this plan will build on the positions and techniques necessary to master the bar muscle-up.
  6. Gymnastics Conditioning - Builds stamina and conditioning across a broad range of gymnastics skills for athletes that have achieved high-level skills but fatigue quickly in WODs.
  7. Building A Strict Bar Muscle-Up – For the athlete wanting to build an incredibly strong gymnastics skill-set, the strict bar muscle-up is our final progression.

Bar Muscle-Up

Bulletproof Shoulders

By taking the time to build strength in the rotator cuff and smaller muscles supporting the shoulder, you will build a strong foundation for progress and shoulder health.
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Kipping Pull-Up Mechanics

If you are struggling with Kipping Pull-Ups, this program will guide you through the right amount of muscle memory, strength and technique so you can achieve your first few or improve the ones you already have.
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Lats to Fly

The Lats are the main muscle-mover in all things rig, and even the barbell. Building stronger lats and learning to engage them will help you build overall strength and control.
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Chest to Bar Superstar

Do you want more strict pulling strength to eventually learn bar muscle-ups? This program focuses on strict chest to bar pulling strength so pullups will be a breeze and you will be ready for the next step in training.
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First Bar Muscle-Up

Do you have the pulling strength but can’t put the pieces together to obtain the kipping bar muscle up? This skill has 3 portions, the arch, the hollow pull down and the turnover into support. Our program breaks down technique while continuing to build strength and mobility.
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Bar Muscle-Up Endurance

Tired of doing singles or small sets of Bar Muscle-Ups in workouts and not sure how to build more endurance and technique? With this program you will be introduced to endurance, strength building and Bar MuscleUp workouts to build capacity.
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Gymnastics Conditioning

Many fitness athletes possess the ability to perform a few muscle-ups, shorts sets of toes to bar, and handstand pushups. But for many athletes, when volume and fatigue are added to gymnastics movements, things fall apart rapidly. This plan is for athletes that can complete sets of 5 muscle-ups, 10 T2B, 12 kipping pull-ups but don’t hold together very well during workouts.
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Building A Strict Bar Muscle-Up

The Strict Bar Muscle-Up requires mastery of pulling strength and body awareness. This 5 week program will help you gain strength and technique using weighted pulling work, negatives and drills to help with speed through the transition and much more!
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