Muscle Up Progression

Pre-requisites = 5 Prone Grip Stict Pullups, 5 Prone Grip Chest To Bar Pullups, 5 Strict Ring Dips

Skill Definition of Mastery In WOD scale
1 False Grip Ring Rows

10 reps with torso horizontal at bottom, ring to chest at top Combo of strict pullups and strict ring dips
False Grip Stand to Receive Transition

5 consecutive reps without missed catch position
2 False Grip Seated Band-Assist to Receive Transition

5 consecutive reps without missed catch position Combo of strict pullups and strict ring dips
3 Jumping Transition to Receive Position

5 consecutive reps without missed catch position Combo of strict pullups and strict ring dips
4 Jumping Transition to Receive & Strict Dip

5 consecutive reps without a missed dip Chest to Ring Pullups + Jump Transition & Strict Dip
Strict False Grip Chest-to-Ring Pullups with lean

3 Consecutive without Midline Break
5 False Grip Ice Cream Makers

5 consecutive reps Chest to Ring Pullups + Jump Transition & Strict Dip
Jumping Transitions with reducing jump 3 reps with no misses. Rest as required between
6 Strict Muscle Up

1 Strict Muscle Up Strict MU until failure, then Chest to Ring Pullups + Jump Transition & Strict Dip
7 Ring Kip Swing

5 kip swings without loss in rhythm Strict MU until failure, then Chest to Ring Pullups + Jump Transition & Strict Dip
Strict Muscle Ups + Pause in bottom Continue Building Volume, no increase in reps required to proceed
Ring to Hip Kip Pulls

3 Consecutive
Kipping MU with Band Block 3 reps without miss
8 Kipping MU, pause in dip bottom before reset

3 reps (drop & reset between) Kipping MU drop and reset
9 Multiple Kipping MU Kipping MU
Developmental Mobility:

  • Shoulder Internal Rotation
  • Thoracic Spine
  • Shoulder External Rotation

Supplemental Work

  • Weighted Shoulder Pass-Throughs
  • Xiaopeng Forward and Backwards