Get Your First Ring Muscle-Up

Train Your Weakness

Functional Fitness, Functional Training
Coaches
Brent Fikowski, Bobby Dee and Jeremy Meredith

Get your first ring muscle-up with just 3 sessions a week.

This Train Your Weakness FOCUSED programming will have you above those rings in 6 weeks.

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Add-On Progression Programming
Train Your Weakness is an add-on program to your current fitness regime. Dedicate an extra 30 minutes, three times a week, for 6 weeks to see results.a
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Coach's Notes Included
Each session will have your coach's insights about why you are doing the movement, recovery notes, and more - so you can be sure each step of the way.
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Created By The Best
Every single Train Your Weakness programs are forged out of many years of elite CrossFit® experience.
Features
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Programming 3 days per week
This Train Your Weakness FOCUSED programming will have ring muscle-ups improving in 6 weeks.
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Demo VIdeos
Every single movement is equipped with a demo video so you're never guessing what to do or how to do it.
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Detailed, expert instruction
Beyond just sets and reps, expect to have every detail you need to execute the program to perfection.
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Delivered through TrainHeroic
We've partnered with the best tech in training so that you get the training experience that you deserve.
Equipment
Required
Bands
Recommended
CrossFit Gym
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Sample Week
Week 1 of 6-week program
Sunday
Session One

A

Ring Muscle Ups: Hang from Ring

1 x 1:30

Midline Strength (3 mins)

B

Alternate between a hollow hold for 20seconds, rest 10 seconds, superman hold for 20 seconds, rest 10 seconds. Repeat for 3 rounds for a total time of 3 minutes. Coach's Notes: If too difficult, reduce to 10sec of work and 20sec rest for the 4 minutes. Think of pushing your ribs down and tilting your pelvis up to create a hollow position. Think of creating length between top of head and toes to get a good superman position. Body awareness: Ingraining key positions of the muscle up kip - hollow position and superman position.

C

Ring Muscle Ups: Kipping Swing on Rings

7 x 3

D

Ring Muscle Ups: Kipping Ring Muscle Up

1 x 1

E

Strict Pull-Ups

5 x MAX

Tuesday
Session Two

A

Ring Muscle Ups: Top of Ring Dip Hold

1 x 2:00

B

Ring Muscle Ups: Strict Ring Dips

8 x 8

C

Banded Ring Muscle Up Transitions

8 x 1

D

Strict Ring Pull-Ups

8 x 8

Thursday
Session Three

A

Bottom of Ring Dip Hold

4 x 0:20

B

Strict Chest to Bar Pull-Ups

4 x MAX

C

Ring Muscle Ups: Hollow Body Lat Pushdown

4 x 8

D

Ring Muscle Ups: Strict Ring Dips

4 x MAX

Coaches
coach-avatar Brent Fikowski

Brent has been a CrossFit Regionals athlete since 2013 and a CrossFit Games athlete since 2016. He is nicknamed "The Professor" because of his deliberate and thoughtful approach to training. He also started The Professor Project in 2018, helping athletes become more efficient in movement, mindset, and more.

coach-avatar Bobby Dee

By focusing on Brent's weaknesses, they qualified for the CrossFit® Games and landed on the podium. The caliber of athletes Bobby Dee has coached is matched by his own personal achievements. He holds a Masters in Chiropractic, has elite history in the military, podium finisher in Australia’s Strongest Man, completed an Iron Man, an ultramarathon and competed at a high level in rugby and CrossFit®.

coach-avatar Jeremy Meredith

2-time CrossFit® Games individual competitor and 9-time regionals athlete, Jeremy is a Level 2 Certified CrossFit® Trainer and owner of CrossFit® Vernon in Vernon, BC, Canada. Jeremy made his first trip to the CrossFit® Games in Carson, California, following that with a repeat trip in 2012.

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Train Your Weakness

Order Your Program Now For Only $21

Get Get Your First Ring Muscle-Up
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Get Your First Ring Muscle-Up