IN SIX WEEKS YOU WILL BE ABLE TO DO YOUR FIRST RING MUSCLE UP
Struggling to get above the rings?
30 minutes, 3 days a week, for 6 weeks is all it's going to take until you can do ring muscle ups! If you've never done a ring muscle up, or really struggle with them: this progression program is for you.
GET YOUR FIRST RING MUSCLE UP
WITH TRAIN YOUR WEAKNESS
It's time for you to focus on the one movement you really want.
This Train Your Weakness FOCUSED programming will have you above those rings in 6 weeks.
Add-On Progression Programming
Train Your Weakness is an add-on program to your current fitness regime. Dedicate an extra 30 minutes, 3x/week, for 6 weeks to see results with your ring muscle ups.
Coach's Notes Included
Each session will have your coach's insights about why you are doing the movement, recovery notes, and more - so you can be sure each step of the way.
Created By The Best
Every single Train Your Weakness programs are forged out of many years of elite CrossFit® experience.
SAMPLE OF PROGRAMMING
WEEK ONE/SESSION ONE
Control (4min):
Accumulate 90 seconds of holding in a false grip hang from the rings.
If within 4 minutes you do not accumulate 90 full seconds that is completely OK, move on to the next section.
Midline Strength (3min):
Alternate between a hollow hold for 20seconds, rest 10 seconds,
superman hold for 20 seconds, rest 10 seconds.
Repeat for 3 rounds for a total time of 3 minutes.
If too difficult, reduce to 10sec of work and 20sec rest for the 4 minutes.
Specific (7min):
Every minute on the minute for 7 minutes:
3 kipping swings on rings.
Attempt to use a false grip, however at this time a normal grip is fine.
Test (2min):
Attempt for a maximum of 2 minutes to get one kipping ring Muscle up. There is time for 2 to 4 attempts at most.
Film your efforts!
This is a test, and an opportunity to see your improvement by the end of the six weeks of work you are undertaking.
Strength (12min):
5 sets of max strict pull-ups, but stop 2 reps before you predict you will fail.
Rest 2 minutes between sets
Each of these 5 sets should include at least 3 pull-ups. If performing less than three reps, use a band to assist.
MEET YOUR COACHES
Brent Fikowski
Brent is a 4X CrossFit Games athlete. He is nicknamed "The Professor" because of his deliberate and thoughtful approach to training. He also started The Professor Project in 2018, helping athletes become more efficient in movement, mindset, and more.
Bobby Dee @ RAW Strength
Bobby Dee at Raw Strength and Conditioning coached Brent Fikowski from 2013 - 2018. By focusing on Brent's weaknesses, they qualified for the CrossFit® Games and landed on the podium. The caliber of athletes Bobby Dee has coached is matched by his own personal achievements. He holds a Masters in Chiropractic, has elite history in the military, podium finisher in Australia’s Strongest Man, completed an Iron Man, an ultramarathon and competed at a high level in rugby and CrossFit®.
FREQUENTLY ASKED QUESTIONS
What equipment is needed for the 0-1 Ring Muscle Up Program?
Great question! You'll need:
- Rings with adjustable straps
- Pull up bar
- Set of resistance bands
- Plyo Box Parallettes (for shoot throughs)
- Barbell
Is this a full body training program?
No. Train Your Weakness is designed to focus on developing and improving one movement at a time.
Is this a one-time payment? How long do I have access for?
Yes - you pay $21 for each program. This is a one time payment and you will have access to the program for life!
What if this programming isn't for me - can I get a refund?
Yes - we have a 30 day money back guarantee. Email us at [email protected] and we will take care of you.
When should I be doing Train Your Weakness programming?
We recommend completing the TYW session immediately before or immediately after your normal 1 hour general training session. Working on your weakness while you are the freshest will allow you to put the most possible energy into the area you want to see the best results in. Doing TYW programming after a normal training session might also work best with your unique schedule, and you will definitely still see positive results.
When should my rest days from Train Your Weakness programming be?
We recommend at least 1 full days rest between each session.
What are the "Coach's Notes"?
Coach's Notes will help you understand WHY you're doing each movement in the program. It will also help you with movement cues and proper form. Knowledge is power.
Can I do multiple TYW programs at once?
It’s not advisable that you do multiple programs that focus on the same muscle groups (example: HSPU & RMU - too much strain on shoulders!)
You can do multiple programs at once, as long as they don’t have the same muscle group focus.
We are excited you want to smash your weaknesses, but we also don’t want you getting hurt.
How much should I rest between TYW programs?
Give your body a week of rest before jumping into another TYW program that focuses on the same muscle groups!
I'm a Premium member with The Professor Project - do I get a discount?
Yes! Email us at [email protected] to get your coupon code. Please provide us with the email address associated with your Premium account in this email.
I'm a first responder/military - do I get a discount?
Yes! Email us at [email protected] to get your coupon code. Please provide ID.
I need to get in touch - how can I contact you?
Email us at [email protected]
I lacked a lot of the necessary strength to get above the rings. Plus, RMU is a gymnastics move which I really struggle with in general. I often looked like I was wrestling with the rings.. cause I was.
In 6 weeks with TYW 0-1 RMU program I was able to do my first kipping ring muscle up! I definitely did a celebration dance after!!
- Saskia Fowler
GET YOUR RING MUSCLE UP PROGRAM NOW
TRAIN YOUR WEAKNESS: 0-1 RING MUSCLE UPS
$21.00
INSTANT ACCESS TO:
- Week to Week Training Outlines
- Coach's Notes
- PDF Downloads Available For Each Session
- Access Via App or Desktop
SIMPLE 100% MONEY-BACK GUARANTEE
We offer a simple, 30 day, no questions asked, 100% money back guarantee.
If you're unhappy with the programming, simply email us, and we'll gladly refund you.