In this program you will learn how to do the ring muscle up from scratch, starting with getting used to the key technical aspects and moving on to building the specific pulling and pushing strength necessary for this movement. 

 **Must know** 

 - It is designed to be done twice a week, with an extra routine in case you want to do a 3rd session. 

 - We recommend using intermediate rest times between 1' and 2:30, depending on how difficult the routine is for you. 

 - The routines last approximately between 30' and 60'. 

 **Requirements** 

 Program recommended for intermediates who are able to do pull-ups, dips, and push-ups. 

 **Necessary material** 

 Rings.

Muscle up on rings

In this phase we are going to focus on getting used to using the false grip, placing the wrists above the rings. Pay close attention to this aspect, since it is important for the execution of the muscle up. We will also gain something of strength and preparation in movements of pulling and pushing.

Familiarization with false grip

In this phase we will focus on acquiring the necessary strength for the pushing part of the ring muscle up and starting to work on the pull, while continuing to strengthen the false grip.

Thrust force in rings

In this phase we will focus on gaining enough strength for the pulling part of the ring muscle up. We will also continue to strengthen the push and begin to work on the transition technique.

Pull-up strength

In this phase you will make your first attempts at muscle up on rings, use them as a yardstick to check your progress until you are able to perform it, meanwhile work with the main routines to improve your ability. We will also continue to reinforce the technique, the pull and the push.

First attempts of muscle up on rings

In this phase we will work until you are able to do several repetitions in a row of muscle up on rings, in addition to achieving a high level in the pulling and pushing part. In this way, this movement will be well established and you will avoid losing it easily.