Introducing the latest addition to our Programs lineup,  First Strict Ring Muscle-up, available now to all btwb users.

The Strict Ring Muscle-up requires a combination of upper body pulling/pressing strength, core strength, and transition technique. Over the 20 sessions, you’ll be working on various skills and movements designed to improve each. Specific elements of the program include:

  • Strict pulling/pressing strength work
  • Muscle-up transition drills
  • Active holds
  • Shoulder stability training
  • Core strength work
  • Assisted pulling/pressing movements
  • Lat activation/strength work
  • Tempo gymnastic drills

You’ll revisit each skill at various points in the program so that you can (1) increase difficulty along the way and (2) monitor your progress.


This program will begin with a test and finish with a retest. Don’t worry, we know you’re following this program because you can’t perform a Strict Ring Muscle-up just yet. So why the initial test?!

You’ll use that first test to take notes (literal and figurative) on things like:

  • How the attempt felt
  • How close you came to a full rep
  • Your specific sticking points

You will log a “0” for the actual workout, and attach your notes. We’ll use them for comparison during your retest. If possible, record yourself performing the attempt for comparison to your retest.

Do It Again!

This isn’t a one-and-done program. Revisit it as many times as needed to accomplish your goal. The Strict Ring Muscle-up in particular is an advanced gymnastic movement. Results will vary based on your ability when starting the program. The important thing to keep in mind is progress. As long as you are better off than when you started the program, you are headed in the right direction! It might take another run through the program before getting your first rep.

Fitness is a journey. Enjoy the process.


7-10 Strict Pull-ups

If you don’t have any strict pull-ups yet, no worries! We have a program made specifically to help you get that too!

Our other programs available:

Programs can be customized to your specific training schedule. Choose when to start, how many days per week to do, and which days of that week the sessions appear on. You can find all btwb programs in the Programs section on your home screen.

As always, thanks for being part of the btwb crew. We take a lot of pride in getting to build tech for people like you and we’re working hard to support the community in every way we can.


Create an account to start tracking your workouts with the Premier WOD Tracker. New gyms get a 30-day free trial. New individual accounts get a 30-day free trial. Come see what all the fuss is about!

Get The Latest
Get the latest blogs as soon as they drop. Nothing else.