Performance Plus Programming Membership Details

Goals - Ring Muscle-Up

Click each program to read more. You can purchase each separately or gain full access as a member.
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Crush Your Goals

  • 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 - 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. Strict Pull-Up - Build strict pulling strength for control and safety before you learn to add kipping momentum.
  3. Lats to Fly - Building stronger lats and learning to engage them will help you build overall strength and control.
  4. CTB Superstar - Build chest-to-bar strength so that pull-ups will be a breeze and you will be ready for the next step in training.
  5. Ring Stability & Strength - Build ring strength to be prepared for the dip that comes after the transition phase of your muscle-ups.
  6. Strict Ring Muscle-Up - Build continued strength while also learning optimal techniques in your mechanics to master the ring muscle-up.
  7. Ring Muscle-Up Endurance - Improve your efficiency and increase your muscle-up volume for better performance in WODs.
  8. 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.

Ring Muscle-Up

Ring Stability & Strength

The rings are the ultimate king for training strength & control. This program will bring you more strength for all ring based movements.
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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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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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Strict Ring Muscle-Up

Building strict muscle-up strength sets the foundation for rapid progress when athletes begin kipping muscle-ups. Those that skill this step find themselves not progressing as they’d like. Build slow strength first, then speed & endurance gains come more easily.
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Ring Muscle-Up Endurance

There is a big difference between one muscle-up and cranking out reps during a metabolic conditioning workout. This program builds your muscle-up volume and improves efficiency under fatigue.
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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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