Three programmes. One path.
From your first pull-up to your first muscle-up, each one built on the last. Personalised to you, delivered here and as a PDF, with a coach on the other end. Pick where you are.
Beginner Strength
Your first strict pull-up, first ring dip, first proper push-up, and a base of strength that makes everything after this easier.
- 1 strict pull-up, overhand
- 1 strict ring dip, rings to shoulders
- 10 clean push-ups, chest to floor
Intermediate Strength
One pull-up to five. One ring dip to five. And the first transition drills, so the muscle-up stops being a mystery.
- 5 strict pull-ups, overhand
- 5 strict ring dips, rings to shoulders
- 10-second false-grip hang
The Ring Muscle-Up
Strict and kipping, on the rings. Transition, turnover, catch and press-out, in that order, on strength you've already built.
- A ring muscle-up. Kipping, strict, scrappy, beautiful. Any of them counts.
The full path
All three programmes together. Beginner through to your first muscle-up, one purchase, cheaper than buying them one by one.
Want me watching every rep?
If you're strong but stuck, a programme can't see what's going wrong. 1:1 coaching can.
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