Stage 1
FreeStrength base
10 strict pull-ups and 10 dips.
Pass criteria
- 10 clean Pull-up rep(s).
- 10 clean Parallel-bar dip rep(s).
Technique checklist
- Full range on every rep
Too hard? Band-assisted pull-ups and negatives.
Skill Academy
Pull above the bar and press to support in one movement.
5 stages
With 10 strict pull-ups and 10 dips, many athletes learn the muscle-up in 2 to 6 months.
2 sessions per week.
Pass each stage by meeting its criteria in one session. Then move to the next.
Stage 1
Free10 strict pull-ups and 10 dips.
Too hard? Band-assisted pull-ups and negatives.
Stage 2
PremiumChest-to-bar power.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 3
PremiumThe turn over the bar.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 4
PremiumOne clean bar muscle-up.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 5
PremiumFive clean reps in one set.
Drills, technique notes and progress tracking for this stage are in Premium.