Level up & Master your Bar + Ring Muscle-ups #3
Progressive Training Concepts
Functional Fitness, Functional Training, Strength & ConditioningWant 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!
A
Bar Muscle Up
B
Hollow Body hold
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
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
A
Half Kneeling Latissimus Stretch Rings
2 x 4:00
B
Kneeling Chest & Shoulder Stretch "Skin the Cat"
1 x 4:00
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
A
Strict Ring Muscle up
B
Ring Dips
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
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
A
Chest Stretch on Floor
2 x 4:00
B
Childs Pose on Box
1 x 4:00
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
A
The Kipping Ring Muscle.up
B
Ring Support hold
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
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
A
Bretzel Stretch
2 x 4:00
B
Cobra Stretch
1 x 4:00
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
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
Order now your Level Up for only 39€!
Get Level up & Master your Bar + Ring Muscle-ups #3
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."
