Bar Muscle Up Program
Coach Steph Mireles (Chung)
Functional Fitness, Functional Training, Gymnastics, Women's TrainingDreaming of your first bar muscle-up or struggling to be consistent under fatigue? Mastering the bar muscle-up takes more than just attempts in a workout—it requires focused skill and strength development.
This 4-week Bar Muscle-Up program is designed by a former CrossFit Games athlete and competitive gymnast, combining key gymnastics drills and progressions with functional strength training. Whether you’re working toward your first rep or refining your efficiency, this program provides targeted accessory work and progressive skill drills to help you master this movement.
Designed to supplement your regular training, each session takes just 15-20 minutes and can be done before or after class. By dedicating extra time to structured progressions and strength work, you’ll improve your pulling power, body control, and technique to achieve a consistent and effortless bar muscle-up.
SKILL
A
3 Rounds: 5 Lat Pull Down Kipping Swings * 3 Kipping Hip Pop + Push (singles) ** *Work on activating the lats throughout your swing -CUE: “pinkies forward” or “break the bar” **Pop the hips and push down on the bar with straight arms -CUE: “pop PUSH” or “heels down”
B1
Hinge Banded PVC Lat Pulldowns
3 x 10
B2
Strict Chest to Bar Pull Up
3 x 5
SKILL
A
3 Rounds: 5 Lat Pull Down Kipping Swings 3 Low Bar Hip Pop + Push drills (singles) * 1 Kipping Hip Pop + Push (singles) ** * Be sure to activate the lats before you begin. Pop the hips, then continue to push down on the bar -CUE: “pinkies forward” and “pop-push” -Elevate feet on a box/bench to increase difficulty ** Pop the hips and push down on the bar with straight arms
B1
Banded Hollow PVC Snapdowns
3 x 10
B2
Strict Wide Grip Pull Ups
3 x 5
SKILL
A
3 Rounds: 3 Jumps to Bar + Big Kipping Swing (singles) * 3 Jumping Bar Muscle Ups (singles) ** * Stand back from the bar and try to jump into the back of your swing (big hollow with a “weightless” pause) -CUE: “jump INTO hollow NOT at the bar” -Swing into a big back swing to test your rhythm/timing ** Mimic the movement pattern of a true BMU as much as possible -CUE: “push, push” (push in the rise, push on the turnover)
B1
Straight Bar Dips
3 x 8
B2
Straight Arm Banded Lat Pulldown
3 x 10
Steph Chung
PA-C 🩺 • CF Games Individual 2018 🏋🏻♀️ • CF-L2⚡️
Only 15 minutes a day, 3x per week to attain muscle up mastery!
Get Bar Muscle Up Program
