New

8-Week Bar Muscle-up builder

Daaf Egberts Training

Functional Fitness, Functional Training
Coach
Daaf

The bar muscle-up is one of the most rewarding skills in CrossFit, but progressing is hard . You give it your best, chalk-up, jump up, get stuck at a single rep & try again. That's the loop most people stay stuck in for months.

This 8-week add-on breaks the loop. With 2 +/-20 minute sessions, that you can add on to your regular training, this program teaches you the fundamentals. It gives gets the volume you need, skills you require & helps you build the strength. You'll learn kipping mechanics, and transition techniques needed to string reps together with control.

By week 8, the goal is sets of 5, maybe more. No guesswork, no fluff programming. Just the specific work that makes the bar muscle-up click.

Grab the program below and run the first session this week.

$35
Get 8-Week Bar Muscle-up builder
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Master the Bar Muscle-Up
Go from failing reps to consistent reps. This program gives you a clear, structured path to your first set of bar muscle-ups and beyond.
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Get Stronger Every Single Week
Progressive overload built into every session means you'll never plateau. Each week you'll be stronger, more skilled, and closer to your goal.
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Perfect Your Kip & Transition
Learn the timing and body mechanics of an efficient kip swing and smooth hip-to-bar transition — the key to effortless reps.
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No more guessing
So many drills, which is the right one? This program takes the guessing out and gives you a clear path to building big sets of muscle-ups
Features
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Programming 2 days per week
Kipping mechanics, strength work, and bar muscle-up skill training
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Detailed, expert instruction
Extensive instructions for all exercises
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Delivered through TrainHeroic
Follow the full program on the TrainHeroic app with video demos and movement cues for every exercise.
Equipment
Required
Pull-Up Bar // Gymnastics Rings or Dip Bars // Dumbbells
Recommended
Resistance Bands
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Kip Swings

3 x 10

A2

Jump to L + Big kip swing

3 x 3

B

Bar Muscle Up

5 x 1

C1

Weighted Pull Ups

3 x 10

C2

DB Overhead Tricep Extension

3 x 10

Monday
Week 1 Day 2

A

Bar Muscle-up Hip Pop drill

3 x 3

B

Bar Muscle Up

4 x 1

C

Kipping Push Down drill

3 x 3

D1

Dips

3 x 10

D2

DB Pullover

3 x 10

Coach
More from Daaf Egberts Training
coach-avatar Daaf

Coach Daaf has coached CrossFit to high level athletes for over 6 years and has taught 100+ athletes how to muscle up!

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Your Bar Muscle-Up is Waiting.

8 weeks. A clear plan. The skills to get there. Stop waiting for it to happen and start training specifically for it. Your bar muscle-up is closer than you think.

Get 8-Week Bar Muscle-up builder
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FAQs
Who is this program for?
This program is for anyone who can do 1 muscle-up or is very close to doing 1, or athletes who want to build more consistent and efficient reps.
Do I need to have a bar muscle-up already?
No! But you should be close and have decent strength
How many days per week do I train?
The program has 2 days per week which can be done as stand alone or add-ons to excisting programming

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8-Week Bar Muscle-up builder
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