The Ring Muscle-Up

The pull, the turnover, the catch. Put together, twelve weeks from now.

What you get

Thirty-six sessions, three a week for twelve weeks, each written out in full with sets, reps, tempo, rest and how to make it lighter. A day-one test that sets your tiers so every session is written for you. An exercise library with demo videos. The full programme as a PDF. Yours for good, including updates.

Before you start

• 5 strict pull-ups
• 5 strict ring dips
• A 10-second false-grip hang

What you'll need

• Gymnastic rings you can set at different heights, with clear space behind you
• A box, 16 to 20 inches
• Resistance bands: thick, medium, light and thin
• Something to add weight: a dip belt, a vest, or a dumbbell between the feet

You'll get more out of it with:

• A pull-up bar as well as the rings
• Dumbbells and a cable machine
• Someone to film you once a week

Where you finish

• A ring muscle-up. Kipping, strict, scrappy, beautiful. Any of them counts.

Not at the entry point yet? Intermediate Strength gets you there.