Level up & Master your Bar + Ring Muscle-ups

Progressive Training Concepts

Functional Fitness, Functional Training, Strength & Conditioning
Coach
Tim Leibiger CCFT Level 3

Want to level up & master your Bar and Ring Muscle-ups?

Progressive Training Concepts level up & master your gymnastics is an add-on program to your current fitness program

Your week is programmed to 3 days so you have enough volume & recovery to make progress.

You're just a few clicks away from accessing the training that has led athletes to become better athletes, and we want to help you pursue your best version.

Level up now!

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Add-On Gymnastic Programming
Current Performance Test to see the progression after 8 weeks.
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Progressions Included
1. PERFORM BETTER 2. BE STRONGER 3. MORE TECHNICAL SOLID 4. MORE FLEXIBLE 5. LESS INJURED
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Additional Mobility Session
Achieve the necessary mobility to level up your gymnastics
Features
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Programming 3 days per week
Progressive Training Concepts level up & master your gymnastics is an add-on program to your current fitness program.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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PTC Programms - Delivered through TrainHeroic
We provide a plan that will take your gymnastics to a higher level. Structured strength and capacity training with progressions to improve your skills
Equipment
Required
Pull-up Bar | Bands | Rings | Plyobox | Dumbbells
Recommended
CrossFit Gym
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Sample Week
Week 1 of 8-week program
Sunday
(2) Current Performance Test

A

Bar Muscle Up

B

Hollow Body hold

Sunday
(4) Strength & Core #1.1

A

Chest to Bar Pull up Single Leg Supported

15, 13, 11, 9

B

False Grip Ring Rows

20 sec on - 10 sec off x 8

C

For Quality 20 sec on - 10 sec off x 8 1. Ring Support hold 2. Feet Supported Russian Dips

Sunday
(1) Gymnastic Warm-up #1

Warm-up

A

General Warm-up 60 sec on - 15 sec off Jumping Jacks or Ski Erg Y-I-T Raise Ring Row Scapula Pull-up Burpee Mobility 60 sec on - 15 sec off Banded Shoulder Stretch on Med Ball Reverse Plank Bridge Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Sunday
(5) Optional Stretching Session #1 

A

Half Kneeling Latissimus Stretch Rings

2 x 4:00

B

Kneeling Chest & Shoulder Stretch "Skin the Cat"

1 x 4:00

Sunday
(3) Gymnastic Progression - Bar Muscle-up #1

A

Rolling Straight Arm Pull Down #1

2 x 10

B

Low Bar Hip to Bar #7

2 x 10

C

Muscle up Plate Transition Drill feet supported #8

2 x 10

D

Low Bar Muscle up Box #11

2 x 10

Tuesday
(2) Current Performance Test

A

Strict Ring Muscle up

B

Ring Dips

Tuesday
(4) Strength & Core #1.2

30 sec on - 15 sec off x 8

A

30 sec on - 15 sec off x 8 1. GHD Sit-up or V-ups 2. Banded Latissimus Pull Down

B

False Grip Negative Pull ups

15, 13, 11, 9

C

Pendlay Rows

Tuesday
(1) Gymnastic Warm-up #2

Warm-up

A

General Warm-up Amrap 5 min :60 sec Jumping Jacks or Ski Erg 10 Banded Face Pulls 5 Inchworm + Push-up 10 Banded Seated Row :30 sec Dead Bugs Mobility 60 sec on - 15 sec off Wall Arm Raises (full contact with wall!) Thoracic Opener on Wall Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Tuesday
(5) Optional Stretching Session #2 

A

Chest Stretch on Floor

2 x 4:00

B

Childs Pose on Box

1 x 4:00

Tuesday
(3) Gymnastic Progression - Ring Muscle-up #1

A

Rolling Straight Arm Ring Pull Down #1

2 x 10

B

Low Ring Hip to Bar Box #4

2 x 10

C

Feet Supported Ring Muscle-up

5 x 5

D

Low Ring Ring Muscle up Transition #8

7 x 2

Thursday
(2) Current Performance Test

A

The Kipping Ring Muscle.up

B

Ring Support hold

Thursday
(4) Strength & Core #1.3 

A

Banded Ring Dip

15, 13, 11, 9

B

Dumbbell Rollbacks

20 sec on - 10 sec off x 8

C

20 sec on - 10 sec off x 8 1. Hanging L-Sit hold 2. Plate Curls

Thursday
(1) Gymnastic Warm-up #3

Warm-up

A

General Warm-up 400m Ski Erg then 1-2 Rounds of 8 Banded Latissimus Pull Down 8 Push-up to Down Dog 8 Russian Kettlebell Swings Mobility 5 Reps each movement Skin the Cat Yoga Push-up Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Thursday
(5) Optional Stretching Session #3 

A

Bretzel Stretch

2 x 4:00

B

Cobra Stretch

1 x 4:00

Thursday
(3) Gymnastic Progression - Bar Muscle-up #2

A

Jump into Hollow #2

2 x 10

B

Hollow Rock into Hip Extension #5

2 x 10

C

Muscle up Plate Transition Drill #9

2 x 10

D

Banded Low Bar Muscle-up

2 x 10

Coach
coach-avatar Tim Leibiger CCFT Level 3

Certified CrossFit Trainer (Level 3) CrossFit Aerobic Capacity + Running Course Master Personal Trainer CrossFit Level 1 + 2 CrossFit Kids + Master Coach CrossFit Spot the Flaw + Anatomy CrossFit Programming + Lesson Plan CrossFit Scaling + Judge Course Precision Nutrition Coach Functional Bodybuilding M.Filly/M.Lee Functional Trainer Fitness Trainer C,B,A Indoor Rowing Instructor Medical Nurse

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Level Up & Master Your Muscle-ups

Order now your Level Up for only 39€!

Get Level up & Master your Bar + Ring Muscle-ups
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The Proof
verified-athlete-avatar Mareike J.

Competitive CrossFit® Athlete

Verified Athlete

"The training plan allows me more focus in training, because I don't have to plan anything myself. I trust my coach completely. Thus, the whole focus is on the upcoming training. I like to face new challenges and in the training plan this is always the case."

Level up & Master your Bar + Ring Muscle-ups