Muscle Up – Level 1 – Beginner

Prerequisite: Level 3 pull-ups and Level 3 Ring Dips complete.

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[box type=”note”]You should be at Level 3 pull-ups and Level 3 Ring Dips to start this lesson.[/box]

Programming

Workout A Workout B Workout C
Technique Technique Technique
2-4 minutes practice of false grip kipping ring pull ups 3 x 5 false grip ring rows. Tempo: 1331 2-4 minutes practice of strict false grip ring pull ups in hollow rock position. Go as high as possible. Tempo: 1131.
20-30 reps of proximal ring wrist rotations with as little leg assistance as possible 10×1 jumping up to a ring dip at lowest possible height 3×5 muscle-up transitions from toes.

Current ability

[box ]You should be at Level 3 pull-ups and Level 3 Ring Dips to start this lesson.[/box]

How to progress

Move to Level 2 Muscle-Up when you’ve completed the following:

  • Be comfortable hanging from rings with a false grip.
  • Be comfortable at chest-to-ring kipping false grip pull-ups
  • Be comfortable wth practicing the ring turn-over.

Lesson-specific notes

This level has a heavy emphasis on building strength in the transitional phase between the pull and bottom of the dip. I suggest cycling through this 3-6 times before going to level 2 muscle-up even if after 1 cycle you feel comfortable. Something you may notice is that in order to move on, I’m not asking you to perform X amount of reps to graduate a level.

Suggested scale during WOD’s

Jumping muscle-ups or jumping to dip position.

Movement videos for this level

False Grip kipping pull-ups

False grip Proximal wrist rotations with feet under shoulders

False grip Proximal wrist rotations with feet in front

False grip Proximal wrist rotations with feet on small box

False grip Proximal wrist rotations with feet on big box

False grip ring rows

Jumping to dip position

Muscle up transition from toes on ground

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