Bar Muscle Up


The strength, drills, and tips you need to achieve your goal


Have you been struggling to get over the bar for the first time?

Are you working hard every day at the gym but not seeing improvement in your gymnastics?

Wishing you could RX that WOD with bar muscle ups?

There’s nothing quite like the feeling of getting your first bar muscle up.

With the right drills, prehab exercises, and guidance, you can get there more quickly and injury-free.

Whether you’re getting ready for a competition or just want to get more #gymnasty, we’ve got the step-by-step guidance you need to take your strict muscle up to the next level.



4 weeks to your first bar muscle up for $24.99


The strict muscle up is a seriously difficult skill. It takes determination and hard work to master it.

But with the right guidance, anyone can work toward getting their first one.

Join leading gymnastics expert Pamela Gagnon and Dr. of Physical Therapy Zach Long.

Pamela is an experienced CrossFit games athlete and a leader in the world of gymnastics technique. Zach covers prehab and strength expertise to get stronger while avoiding injury.


Prerequisites for this programming include:

● Efficient kipping swing

● Approximately 3-5 strict chest to bar pull-ups

● Knowledge of a proper arch/hollow on the floor and the rig

● Strict Dips


However, anyone — even if you haven’t mastered the prerequisites — can use this program to build a stronger base.

What you get:

  • Drills and prehab strength written by the pros for the 3 key areas of the bar muscle up: swing, timing, and straight arm strength
  • A workout guide to bring along wherever you work out
  • Workouts that last around 10 minutes each
  • 4 weeks of workouts, 4 days per week
  • A recommended warm-up series to make sure your body and shoulders are prepared for each workout


Take a look at some of the exercises you’ll see in our Bar Muscle Up Program.

A manageable program you can commit to

You don’t need to have an extra 2 hours to dedicate to muscle up practice — on top of the training you’re already doing. You’ll only need 10 minutes a day, 4 times a week to complete these exercises and see results.


Step by step guidance for optimal results

Strict muscle-ups are hard. Depending on where you are starting from, it may take months to build the strength to achieve this skill.

Put your time and effort into a program that works. Our step-by-step progressions will help you put together the pieces.


“The Bar Muscle Up program was exactly what I needed to get my technique down to finally get bar muscle ups down. Not only did this program help me get my first BMU, but I quickly progressed to stringing multiple reps together in a set!”

-Jordan, CrossFit athlete


“Finished week 1 of the program. Leaving that chicken wing behind! Thanks!”



“Bought BMU program when it released and got first BMU yesterday! Did another one today just to make sure it was real (it was).”



Guaranteed Results

We’ve seen hundreds of people find success in our programs. But if you’re not happy, we’re not happy. We’ll give you a refund — no questions asked.

Ready to get that first bar muscle up?