6-Weeks Ring Muscle Up Builder (Getting More Reps In)

You have ring muscle-ups. Now build the capacity to use them when it matters. This 6-week progressive program is designed for functional fitness athletes who can already perform ring muscle-ups but struggle with larger sets, repeated sets, or maintaining efficiency under fatigue. Across three focused sessions per week, you’ll develop pulling and dipping capacity, movement efficiency, cycling consistency, grip endurance, and the ability to perform ring muscle-ups under increasing fatigue. What You’ll Build - Ring muscle-up volume and capacity - More consistent unbroken sets - Pulling and dipping endurance - Efficient kip and turnover mechanics - Grip and upper-body stamina - Repeatability between sets - Ring muscle-ups under fatigue Program Format 6 Weeks • 3 Sessions/Week • Approximately 25–35 Minutes/Session Designed as supplemental training alongside your existing CrossFit or functional fitness programming. Prerequisite: You should already be able to perform consistent ring muscle-ups before beginning this program. Goal: Turn your ring muscle-ups from a skill you can perform into a movement you can rely on under volume and fatigue.