Strictly Muscle Ups
13th Flow
Functional Training, GymnasticsThe 13th Flow Strictly Muscle-up Strength Program uses a variety of strength & accessory movements to develop the gymnastics positioning, core stability and pulling strength required to perform the strict ring muscle up.
Three days of work per week for 6 weeks.
A Step by step approach to build the strict muscle up.
And customized to your current level of strength.
The pre-test protocol ensures this program meets you where you are.
Whether you can already perform a strict muscle up and want to improve your technique, strength and stamina, or you’ve never performed a strict muscle up before, this program will help you reach your goals!
A
Strict Muscle Up
B
Ring Row w/Description
1 x MAX
C
Ring Dips
1 x MAX
D
Hanging Knee Raises -Rings
1 x MAX
E
Bent Over Row w/Barbell
1 x 1 @ MAX lb
F1
Ring Row w/Description
F2
Ring Dips
F3
Hollow Hold
5 x 30
F4
Hanging Knee Raises -Rings
A1
Bent Over Row w/Barbell
5 x 5 @ 70 %
A2
Skull Crushers DB
5 x 10
A3
Rings Active Hang -Hollow Body
5 x 0:20
B
Ring Support Hold
1 x 0:20
A
Banded Muscle Up Transitions
5 x 3
B1
Bicep Hammer Curls
5 x 15
B2
Triceps 3 Way
5 x 5
B3
Bent Over Row w/Barbell
5 x 15
Elisabeth Akinwale
5x CrossFit Games, 15 years as a competitive gymnast, Owner of 13th Flow Performance
Get Your plan of action to improve the strength and skill of your muscle ups!
Get Strictly Muscle Ups
