Free Muscle up Program (Week 1-4)

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Free Muscle up Program (Week 1-4)

Introduction

Welcome Rolosquad!

For those who do not know who I am, my name is Rodrick Lopez and I am the owner of ROLOATHLETICS! I know you're here for the free muscle up program but I figured I'd give you a quick overview of who I am!

I am 27, graduated from Cal State Fullerton (B.S. in Kinesiology) and have my CF L-2. Over the last 9 years I have worked at multiple Crossfit gyms Full-time, worked with Crossfit Games level athletes and coaches, worked with world renowned weightlifting coaches, and started this company to share everything I've learned along the way.

I have worked with thousands of athletes and have helped a few hundred with their first muscle up!

This program will benefit ANYONE! Even experienced athletes who can already perform muscle ups.

The athletes I have had go through this program range from athletes who cannot even perform a pull-up to athletes who can string together 5+ muscle ups.

The reason this program can work on such a wide variety of athletes is because it helps increase pulling strength/speed, pushing strength/speed, and increases dynamic stability throughout the muscle up.

I hope you enjoy the program and feel free to share it with whoever you want!

Are you an owner of a gym? Feel free to add this work into your programming and share it with your athletes. All I ask is you give ROLOATHLETICS credit and tell people to check out ROLOATHLETICS.COM 

Muscle Up Program

(Excel sheet of entire program)

Each week consists of 3 days of workouts. I recommend spreading these 3 days throughout your week. The warm-ups are meant to get you extremely hot do NOT start each day without warming up. All movements should have videos by May 8th, 2021. This blog will be updated as I get feedback. Enjoy!

Week 1:

W1Day 1: Test Day

1) Warm up:

3 rounds:
20 cal ski
10 scap push ups
10 scap pull ups
:30 hang knee raise hold on rings
then...
3 rounds:
10 ring rows
10 ring push ups
:30 second front leaning plank

2) Box Pull-ups

3 x 12
3 sets of 12 reps
Rest 2 min between each round.

*Be sure to watch the video to ensure you are performing this movement correctly. Want some feedback on how they look? Post a video in our private facebook group! ROLOATHLETICS Facebook Group

3) Top Ring Hold

1 max effort hold at top of rings

*Try to hold the best position possible. Elbows locked out, hands close to your sides. Write down your time because you'll be using it later in the program.

4) Bottom Ring Hold

1 max effort hold at top of rings

*Make sure you keep those rings tight into yourself. This one is tough and may feel like your chest is about to rip open! This position is very important. This is where you'll most likely be catching your muscle up. Let's make it strong!

5) V-Up Complex

10 reps total

*This is NOT for time. You should move through this very intentionally. Slow and controlled. Tuck up then hold for a second, one leg out then hold for a second, other leg out and hold for a second, both feet back together and hold, v-up and start over.

*A strong core and hips are absolutely necessary for muscle ups. The more you focus on moving well and performing these exercises correctly the faster you will achieve your goals.

6) Active Bar Hang

1 max effort hang

*You will get into a slightly hollow position by flexing your abs and doing a scap pull-up at the same time. Grip strength and the ability to kip in an active position are key components of most kipping gymnastics movements!

*Be sure to write down all your scores from today because you will be using it for later workouts!

Day 1 is now complete! Make sure to follow me on Youtube so you can come stretch and take care of your body. I go live every single day. Youtube Channel

W1Day 2: Pull Day

1) Warm up:

4 rounds (Increase intensity each round)
1 min row
10 kneeling banded row
5 reverse snow angels
:30 tuck up hold

2) Box Pull-ups

3 x 12
3 sets of 12 reps
Rest 2 min between each round. 

3) Ring row

3 x 8-12 reps @21X2
Rest 1 min between each round

Perform 3 sets of 8 to 12 reps.

@21X2 means:

2 seconds down, 1 second hold at bottom, X explode to top of rep, 2 seconds hold at top.

4) Wrist Ring hold

8 rounds:
20 seconds hold

10 seconds rest

*These are important for false grip. If you cannot hang completely off the rings like this put the rings low enough so you can slowly take weight off your feet. The goal is to eventually be able to jump onto the rings and hold this.

5) Toes Through Rings

3 x 8
Rest 1 min between each round

*I highly recommend trying to hold a towel in between your feet. This is not just core work. The goal with these is to work on a pretty kip swing. Tight hollow and arch. Keep the legs locked out and the feet together. Try to feel like a gymnast. Use gymnastics grip here so you can start getting used to them.

Here are my favorite grips. Totowraps Use code: ROLO

6) Weighted Sorenson

3 x :30 seconds
Rest 1 min between each round

*Too often the back side is overlooked. You need a strong back to get into a good arch. This will benefit you in literally ALL movements. If you cannot perform them weighted just yet, start with no weight.

Day 2 complete! Way to crush it! Make sure you take care of your body. Get some forearm stretches in. Stretch out those biceps and triceps too! We want to keep those elbows healthy! Want some extra grip work to keep those elbows healthy? Check out this video: Complete guide on how to rope climb I know its a rope climb video but the grip work in it is perfect!

W1Day 3: Push Day

1) Warm up:

EMOM x 16
1 - Bike hard
2 - :30 plank :30 bridge ups
3 - :30 Upside down KB walk :30 Upside down KB press (right)
4 - (left)

2) Ring Push-ups

3 x 8-12 @2222
Rest 1 min between each round

Complete anywhere from 8 to 12 reps holding strict to the tempo.

@2222 means:

2 seconds down, 2 seconds hold, 2 seconds to press up, 2 seconds hold at top.

*If you cannot perform ring push ups you can do negatives. If you still cannot perform that check out this video and choose a modification from here! Push ups video

3) Bench Dips

3 x 8-12 @22X1
Rest 1 min between each round

Complete anywhere from 8-12 reps holding strict to the tempo.

@22X1 means:

2 seconds down, 2 seconds pause at bottom, X explode to top, 1 second hold at top.

*Be sure to get into a deep dip. If you do shallow dips you will only get stronger in that shallow pressing position. That will NOT help you press out from a deep dip that you'll probably land in during a muscle up.

4) 3 way shoulder raise

3 x 10
Rest 90 seconds between each round

*We are building those shoulders to handle flinging yourself through the air and landing in a dip. No kipping on these. Slow and controlled reps.

5) V-Up Complex

15 reps total

*This is NOT for time. You should move through this very intentionally. Slow and controlled. Tuck up then hold for a second, one leg out then hold for a second, other leg out and hold for a second, both feet back together and hold, v-up and start over.

Day 3 complete which is also end of Week 1! Way to PUT IN WORK! 

Week 2:

W2Day 1: Static Day

1) Warm up:

3 rounds:
20 cal ski
10 scap push ups
10 scap pull ups
:30 hang knee raise hold on rings
then...
3 rounds:
10 ring rows
10 ring push ups
:30 second front leaning plank

2) Top Ring Hold

5 x @30% of max
Rest 1 min between each round

*Be sure to hold a good position and do not let those arms come away from the body. Keep the elbows locked out!

3) Bottom Ring Hold

5 x @30% of max
Rest 1 min between each round

*It is going to feel like these are impossible but trust yourself and keep the rings tight into the body. You got this!

4) V-Up Complex

20 reps total

*This is NOT for time. You should move through this very intentionally. Slow and controlled. Tuck up then hold for a second, one leg out then hold for a second, other leg out and hold for a second, both feet back together and hold, v-up and start over.

Wow! You made it all the way to Week 2 good job! Hopefully you body is holding up. Comment below how you're enjoying the program so far!

W2Day 2: Pull day

1) Warm up:

4 rounds (Increase intensity each round)
1 min row
10 kneeling banded row
5 reverse snow angels
:30 tuck up hold

2) Box Pull-ups

4 x 10
Rest 2 min between each round.

*The goal here is good positioning and using your arms as much as possible.

3) Ring row

4 x 8-12 reps @21X2
Rest 1 min between each round

@21X2 means:

2 seconds down, 1 second hold at bottom, X explode to top of rep, 2 seconds hold at top.

4) Wrist Ring hold

8 rounds:
20 seconds hold
10 seconds rest

*These are important for false grip. If you cannot hang completely off the rings like this put the rings low enough so you can slowly take weight off your of feet. The goal is to eventually be able to jump onto the rings and hold this.

5) Toes Through Rings

3 x 10
Rest 1 min between each round

*I highly recommend trying to hold a towel in between your feet. This is not just core work. The goal with these is to work on a pretty kip swing. Tight hollow and arch. Keep the legs locked out and the feet together. Try to feel like a gymnast. Use gymnastics grip here so you can start getting used to them.

Here are my favorite grips. Totowraps Use code: ROLO

6) Weighted Sorenson

3 x :45 seconds
Rest 1 min between each round

* If you cannot perform them weighted just yet, start with no weight.

Day 2 Week 2 complete! Looks like you are cruising through this! If you're enjoying the program please follow us on Instagram! ROLOATHLETICS

W2Day 3: Push Day

1) Warm up:

EMOM x 16
1 - Bike hard
2 - :30 plank :30 bridge ups
3 - :30 Upside down KB walk :30 Upside down KB press (right)
4 - (left)

2) Ring Push-ups

4 x 8-12 @2222
Rest 1 min between each round

Complete anywhere from 8 to 12 reps holding strict to the tempo.

@2222 means:

2 seconds down, 2 seconds hold, 2 seconds to press up, 2 seconds hold at top.

*If you cannot perform ring push ups you can do negatives. If you still cannot perform that check out this video and choose a modification from here! Push ups video

3) Bench Dips

4 x 8-12 @22X1
Rest 1 min between each round

Complete anywhere from 8-12 reps holding strict to the tempo.

@22X1 means:

2 seconds down, 2 seconds pause at bottom, X explode to top, 1 second hold at top.

*Be sure to get into deep dip. If you do shallow dips you will only get stronger in that shallow pressing position. That will NOT help you press out from a deep dip that you'll probably land in during a muscle up

4) 3 way shoulder raise

4 x 8
Rest 90 seconds between each round

*Heavier than last week

5) V-Up Complex

25 reps total

*This is NOT for time. You should move through this very intentionally. Slow and controlled. Tuck up then hold for a second, one leg out then hold for a second, other leg out and hold for a second, both feet back together and hold, v-up and start over.

Week 2 down!  Are you surprised that Week 2 was the very similar to Week 1? The programming here is called progressive overload. We start light and low volume and work up to heavier weight and more volume. If you are enjoying it so far please share with a friend!

Week 3:

W3Day 1: Static Day

1) Warm up:

3 rounds:
20 cal ski
10 scap push ups
10 scap pull ups
:30 hang knee raise hold on rings
then...
3 rounds:
10 ring rows
10 ring push ups
:30 second front leaning plank

2) Top Ring Hold

5 x @40% of max
Rest 1 min between each round

*Be sure to hold a good position and do not let those arms come away from the body. Keep the elbows locked out!

3) Bottom Ring Hold

5 x @40% of max
Rest 1 min between each round

*It is going to feel like these are impossible but trust yourself and keep the rings tight into the body. You got this!

4) V-Up Complex

30 reps total

*This is NOT for time. You should move through this very intentionally. Slow and controlled. Tuck up then hold for a second, one leg out then hold for a second, other leg out and hold for a second, both feet back together and hold, v-up and start over.

You are a machine! Share your progress on social media and tag @roloathletics

W3Day 2: Pull day

1) Warm up:

4 rounds (Increase intensity each round)
1 min row
10 kneeling banded row
5 reverse snow angels
:30 tuck up hold

2) Box Pull-ups

5 x 8
Rest 2 min between each round.

*The goal here is good positioning and using your arms as much as possible.

3) Ring row

5 x 8-12 reps @21X2
Rest 1 min between each round

@21X2 means:

2 seconds down, 1 second hold at bottom, X explode to top of rep, 2 seconds hold at top.

4) Wrist Ring hold

8 rounds:
20 seconds hold
10 seconds rest

*These are important for false grip. If you cannot hang completely off the rings like this put the rings low enough so you can slowly take weight off your of feet. The goal is to eventually be able to jump onto the rings and hold this.

5) Toes Through Rings

3 x 12
Rest 1 min between each round

*I highly recommend trying to hold a towel in between your feet. This is not just core work. The goal with these is to work on a pretty kip swing. Tight hollow and arch. Keep the legs locked out and the feet together. Try to feel like a gymnast. Use gymnastics grip here so you can start getting used to them.

Here are my favorite grips. Totowraps Use code: ROLO

6) Weighted Sorenson

3 x :45 seconds
Rest 1 min between each round

* If you cannot perform them weighted just yet, start with no weight.

Do you happen to be a lady looking for programming that is specific to ladies? Check out my friend Shawna's program. Competitive Female Training is a women only program that focuses on their needs.

W3Day 3: Push Day

1) Warm up:

EMOM x 16
1 - Bike hard
2 - :30 plank :30 bridge ups
3 - :30 Upside down KB walk :30 Upside down KB press (right)
4 - (left)

2) Ring Push-ups

5 x 8-12 @2222
Rest 1 min between each round

Complete anywhere from 8 to 12 reps holding strict to the tempo.

@2222 means:

2 seconds down, 2 seconds hold, 2 seconds to press up, 2 seconds hold at top.

*If you cannot perform ring push ups you can do negatives. If you still cannot perform that check out this video and choose a modification from here! Push ups video

3) Bench Dips

5 x 8-12 @22X1
Rest 1 min between each round

Complete anywhere from 8-12 reps holding strict to the tempo.

@22X1 means:

2 seconds down, 2 seconds pause at bottom, X explode to top, 1 second hold at top.

*Be sure to get into deep dip. If you do shallow dips you will only get stronger in that shallow pressing position. That will NOT help you press out from a deep dip that you'll probably land in during a muscle up

4) 3 way shoulder raise

5 x 7
Rest 90 seconds between each round

*Heavier than last week

5) V-Up Complex

35 reps total

*This is NOT for time. You should move through this very intentionally. Slow and controlled. Tuck up then hold for a second, one leg out then hold for a second, other leg out and hold for a second, both feet back together and hold, v-up and start over.

Week 3 is complete! You know what will aid in gaining muscle? Creolyte! Our supplement is a perfect pair with this program! Creolyte helps keep you stay hydrated, build muscle, and increase power! See more

Week 4:

W4Day 1: Retest

1) Warm up:

3 rounds:
20 cal ski
10 scap push ups
10 scap pull ups
:30 hang knee raise hold on rings
then...
3 rounds:
10 ring rows
10 ring push ups
:30 second front leaning plank

2) Box Pull-ups

3 x max reps

*Your goal is to complete as many reps as possible with proper form and using your arms more than your legs. The second form starts to break down, call it.

3) Top Ring Hold

1 max effort hold at top of rings

*You have crushed this for 3 weeks now. Mentally prepare for a longer hold and send it!

4) Bottom Ring Hold

1 max effort hold at top of rings

*Same thing as above. Prepare for a longer hold than 3 weeks ago!

5) V-Up Complex

10 reps total

*Do these gut wrenchingly slow. Just a little lower volume as we transition into new movements next week.

6) Active Bar Hang

1 max effort hang

*You will get into a slightly hollow position by flexing your abs and doing a scap pull-up at the same time. Grip strength and the ability to kip into an active position are key components of most kipping gymnastics movements!

If you have been crushing the workouts as written and focusing on movement I bet you improved! Share below in the comments your week 1 numbers vs. now!

W4Day 2: Pull day

1) Warm up:

4 rounds (Increase intensity each round)
1 min row
10 kneeling banded row
5 reverse snow angels
:30 tuck up hold

2) Box Pull-ups

6 x 6
Rest 2 min between each round.

*The reps are lower so you can continue to use less leg and more arm!

3) Ring row

3 x 12 reps @21X2
Rest 1 min between each round

@21X2 means:

2 seconds down, 1 second hold at bottom, X explode to top of rep, 2 seconds hold at top.

*Bringing the sets down to see if we can handle all 12! Go for it!

4) Wrist Ring hold

Max wrist ring hold

*This is the movement most of my athletes hate! If you have been truly putting your best effort into them I bet you'll be able to let more of your weight go and hold for a decent time!

*If you still need your feet touching the ground still do that but challenge yourself to hang on longer than 20 seconds.

5) Toes Through Rings

1 Max set

*I find these challenging but fun! Lets go for a nice big set and get comfortable hanging onto those rings!

Here are my favorite grips. Totowraps Use code: ROLO

6) Weighted Sorenson

3 x 1 min seconds
Rest 1 min between each round

* If you cannot perform them weighted just yet, start with no weight.

You are one day away from some new movements! Share your excitement on social media and tell your friends to come check out this free program!

W4Day 3: Push Day

1) Warm up:

EMOM x 16
1 - Bike hard
2 - :30 plank :30 bridge ups
3 - :30 Upside down KB walk :30 Upside down KB press (right)
4 - (left)

2) Ring Push-ups

3 x 12 @2222
Rest 1 min between each round

Perform whatever modification you have been but try and get all 12 reps with the tempo!

@2222 means:

2 seconds down, 2 seconds hold, 2 seconds to press up, 2 seconds hold at top.

*If you cannot perform ring push ups you can do negatives. If you still cannot perform that check out this video and choose a modification from here! Push ups video

3) Bench Dips

3 x 12 @22X1
Rest 1 min between each round

@22X1 means:

2 seconds down, 2 seconds pause at bottom, X explode to top, 1 second hold at top.

*Be sure to get into deep dip. If you do shallow dips you will only get stronger in that shallow pressing position. That will NOT help you press out from a deep dip that you'll probably land in during a muscle up

4) 3 way shoulder raise

2 x 12
Rest 90 seconds between each round

*Lighten these up and hold on for all 12 reps! Its going to be spicy.

5) V-Up Complex

10 reps

*Hold each position for 5 seconds!

You made it one entire month! What a savage! Want the next month to be released?

Post a review of the program below in the comments.

Once we have 10 reviews we will release the next 4 weeks!

 


1 comment

  • Domonick

    Before working with Rolo I was no where near getting my first muscle up. The program helped strengthen certain positions and aided in the understanding of how to move well. Now when I see a workout with muscle ups I get excited instead of discouraged. I am confident in this program, it helped me get my first first muscle!

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