RXGymnastics
Gymnastics, General Fitness, Functional Fitness, Functional Training4-Week Ring Muscle-Up Mini Cycle (Strict + Kipping)
A focused 4-week cycle designed to build both strict and kipping ring muscle-ups simultaneously!
Strength and skill, without sacrificing either.
Training 3 days per week, ~45-minute sessions, each week targets:
Strict ring muscle-up pulling and transition strength
Efficient kipping mechanics and timing on the rings
Strength that transfers directly to BOTH styles for cleaner, more repeatable reps
This cycle blends strength work and technical drilling so strict capacity raises the ceiling while kipping efficiency improves execution.
Build strength. Refine skill. DO BOTH. Own your ring muscle-ups. 💪
1 sessions per week
Must use App app to view and log training
Program Training
A
Low Ring Progressions (To Stand & Transitions)
4 x 10
B
Toe Assisted Transition
1 x 15
C
Ring Pull-Up
1 x 20
D
Ring Face Pull and Hip Press
3 x 10
A
Box Assisted Kipping Transition
1 x 10
B
Box Assisted Transition
5 x 5
C
Ring Dip
1 x 20
D
Lax Ball Hang
1 x 2:00
A
True Grip Banded Transition
1 x 20
B
The Complete Kipping Ring Muscle Up Guide
4 x 10
C
Jumping False Grip Muscle Up
1 x 15
D
Russian Dip
1 x 20
