6 Videos to Help ALL Crossfitters Master Muscle Ups

These 6 videos will help you to build a base of strength and ability, then give you progressions and technique tips to master this tricky gymnastic exercise.

So you want to master muscle ups but you’re still having problems? I know they are tough to get right, and most people push them away instead of starting to practice early. Don’t make this mistake. Think about the long term goal and gradually build up that base of strength and gymnastic ability over time. You CAN do this!

Take 15 min, 3-4 times per week, to practice your skills, and trust me, your Muscle Up technique will get better over time.

‘Don’t get frustrated, we all started somewhere. But you need to START, otherwise the magic will never happen…’

Try this 3 week program to build up a foundation of strength and technique


P.s. If you aren’t sure about any of the movements below, you can find them in the video above.

A: 3 rounds

  • 50 sec on 10 sec off
  • Hollow rock (without bobbing up and down)
  • Superman rock (without bobbing up and down)
  • False grip dead hangs

B: 3 rounds

5-8 strict pull ups (toes in front of the body with great tension in your abs)

In between 90 sec plank


A: 3 rounds

  • 50 Sec on 10 sec off
  • Handstand hold
  • Max rep hollow rocks
  • Max rep supermans

B: 3 rounds

5-8 strict chin ups (toes in front of the body for a great tension in your abs)


A: 3 rounds

  • 10-15 muscle up swings (look in a great Superman and hollow position in the swing)
  • 90 sec Hollow rock (without bobbing up and down)
  • 90 sec Superman (without bobbing up and down)

B: 3 rounds

5 Ring chin ups pull below the chest

10 ring rows

So there is a basic plan to start building the foundations that will enable you to master muscle ups. Let’s look at some more technical technique tips to help you improve.


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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.


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