Varied Not Random - First Strict Ring Muscle-up
Varied Not Random - First Strict Ring Muscle-up
Product Description
BWTB’s First Strict Ring Muscle-Up program is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, this cycle will guide athletes through each component of the transition from a pull-up into a ring dip, focusing on the necessary technique and strength development along the way. When combined with what you’ve already learned from a strict pull-up and a strict ring dip, the transition can help turn a long awaited muscle-up dream into a reality. As a prerequisite, athletes should already be able to perform 7-10 Strict Pull-ups and 3-5 Strict Ring Dips.
Each individualized session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop core strength, shoulder stability, and lat activation. The critical transition from the strict pull-up into the strict ring dip will be strengthened through strict pulling and pressing work, active holds, tempo gymnastics drills, and transition technique drills. Kipping will be avoided! By developing the strength needed to perform a strict ring muscle-up, the kipping muscle-up, when ready, will feel like a piece of cake.
The First Strict Ring Dip Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks.
AM I READY?
Before starting this program, BTWB recommends that you’re already able to complete 7-10 strict pull-ups. This skill can be critical to your safety and success in the program.
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BTWB First Strict Ring Muscle-Up Program - Varied Not Random Programs
BWTB’s First Strict Ring Muscle-Up program is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, this cycle will guide athletes through each component of the transition from a pull-up into a ring dip, focusing on the necessary technique and strength development along the way. When combined with what you’ve already learned from a strict pull-up and a strict ring dip, the transition can help turn a long awaited muscle-up dream into a reality. As a prerequisite, athletes should already be able to perform 7-10 Strict Pull-ups and 3-5 Strict Ring Dips.
Each individualized session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop core strength, shoulder stability, and lat activation. The critical transition from the strict pull-up into the strict ring dip will be strengthened through strict pulling and pressing work, active holds, tempo gymnastics drills, and transition technique drills. Kipping will be avoided! By developing the strength needed to perform a strict ring muscle-up, the kipping muscle-up, when ready, will feel like a piece of cake.
The First Strict Ring Dip Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks.
Am I Ready?
Before starting this program, BTWB recommends that you’re already able to complete 7-10 strict pull-ups. This skill can be critical to your safety and success in the program.
FAQ
Sample Session
Warm-up
10 PVC Pass Throughs
10 PVC Lifts
Forward Crab Walk, 15 ft
Backward Crab Walk, 15 ft
10 Scap Push-ups
-- then –
Stretch your wrists on the ground with hands facing forwards, backwards and sideways. Stretch your biceps by laying on your stomach with arms out to your sides and rotating your body.
Skill A:
Strict Chest-to-Ring Pull-ups, 3 x 5
Extra Instructions
Make sure that you are keeping the hollow position throughout each rep. There should not be an arch in the back. Think about pressing down on the rings to get your chest to make contact rather than pulling up to accomplish that. We want the lats to be working in this drill.
Skill B:
Banded Seated Ring Muscle-ups, 3x Max Reps
Extra Instructions
No more than 20 reps each set.
This drill is working on muscle memory and also training the ring muscle-up transition. Try and find a band resistance that you can get more than 10 reps but less than 20. These sets should be challenging.
Skill C:
Hollow Hold, 3 x 20sec, Rest 40sec
Extra Instructions
Working on the hollow hold will transfer to all other gymnastics movements. Tension = power. Breathe through any time spent holding. Do not hold your breath. Scale to a tuck hold if needed.
Gear Specs
Specifications:
- VNR Digital eBook / Program exclusively for BTWB App
- From Pat Sherwood and Adrian Bozman
- Program Length: 20 sessions / 6-10 weeks
- Weekly Theme Videos + Demonstration Videos for all Movements
HOW IT WORKS:
What will I get?
After purchasing the First Strict Ring Muscle-Up program from Rogue, customers will be able to schedule the program into their calendar on the BTWB App. If you don’t already have the app, purchasing this program will give you 10 weeks of full access. BTWB will also provide a downloadable eBook version of the program, via e-mail, which is the customer’s to keep and revisit for all time.
BTWB Access
From the BTWB App, users can customize many aspects of the program, including the number of sessions they want to complete each week, as well as which days those sessions land on. If the entire program isn’t completed the first time through, users can jump back in at any time where they left off.
More on Beyond the Whiteboard and Varied Not Random
Fitness is a journey. With btwb, you can plan, log, and analyze your results all in one place. Keep track of PRs, workout history, find a program, track your macros, earn badges and more! The BTWB App is also the official training app of the Rogue Invitational and of 2x “Fittest Man on Earth” Justin Medeiros.
BTWB’s Varied Not Random (VNR) series provides a wide variety of programs designed to help all athletes of all levels, from beginner to advanced, work on and improve specific areas of their fitness. Each program is meticulously designed by an expert in their field, and can be customized and scheduled seamlessly into the BTWB App.
PLEASE NOTE: The programming will be accessible after purchase. An e-mail confirmation will also be sent (be sure to check Spam folder if it does not appear). This is a digital cycle and NOT a physical book.
