Functional Fitness, Functional Training, Gymnastics
Katrina Rasmussen

This 8 week program is designed to help you build your confidence and develop your technique on the rings, while also building strength for your ring muscle up.

This program is ideal for an intermediate athlete who has the strength to do pull-ups and dips, but isn't sure where to start on the rings. 

Each week will have one day focused on drills to develop your technique, and one day focused on building strength for your muscle ups. There are demo videos and detailed explanations for each session and movement. 

Before using this program, you should be able to do these movements, strict pull-ups, kipping pull-ups, push-ups, ring dips, L-sit Hold  

SAFTEY NOTE: Many of these drills can be done by athletes of all strength and skill level; however, before attempting a ring muscle up, you should be comfortable
1. swinging on the rings and moving through 8-10 Toes to rings unbroken
2. holding yourself up in the support position on the rings
3. doing strict and kipping pull-ups
4. doing the various turnover drills in this program

2 sessions per week
Must use App app to view and log training
Program Training
Access to your coach
The app gives you access to a chat where you can ask questions, upload videos for review, etc.
Programming 2 days per week
1 Day focused on developing technique, and 1 day focused on building strength
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. The app easily keeps track of your workouts and tracks your progress.
Pull Up Rig ParallettesRings Rower Dumbell or Kettlebells Resistance Bands 
sample week banner image
Sample Week
Week 1 of 8-week program
Week 1 Day 1


Banded Face Pull


Ring Muscle Up Arch Warmup

3 x 5


Jump to Ring Support Hold

3 x 5


Ring Muscle Up Tension Drill

3 x 5


Ring Row

3 x 8


Parallette Dips

3 x MAX

Week 1 Day 2



20 Min EMOM (Aim for 45-50 seconds of work with the rest of the time being left to transition to the next movement) *IMPORTANT* the priority is always quality movement over number of reps. If you are moving incorrectly and/or losing your core, you are not developing the right positions for your muscle ups. Min 1: Burpees Don't sprint this move at a moderate pace Min 2: Jump to Ring Support Hold for 2-3 seconds in the catch position (arms bent), then press and hold at the top of the ring support (arms straight pressing into rings) and hold for 2-3 seconds. Repeat this jump and hold throughout the minute Min 3: Ball Slam #16 When you bring the ball overheard, extend all the way up on your toes. Use your core and lats to throw the ball down. Min 4: Ring Row Set to the same height as day 1, remember to keep your core engaged and rotate the rings to your side as you pull Min 5: Rest

8 Week Ring Muscle Up Strength and Technique Program