Have you been struggling to get over those rings for the first time?
Are you working hard every day at the gym but not seeing improvement in your
Wishing you could RX that WOD with strict muscle ups?
There’s nothing quite like the feeling of getting your first muscle up.
With the right drills, prehab exercises, and guidance, you can get there more quickly
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
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 gymnastics technique. Zach covers prehab and strength expertise to get stronger while avoiding injury.
Prerequisites for this programming include strict chin-ups, pull-ups, and strict ring dips.
However, anyone — even if you haven’t mastered the prerequisites — can use this program to build a stronger base.
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.
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 strict muscle up program has done wonders for my gymnastics (my biggest training weakness). I’m always able to squeeze the exercises in after my training or knock out a few of them together on my rest days.”
-Rachel, CrossFit athlete
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.