Muscle-up Progressions

A1

Level 1&2
Every 30 sec, for 90 sec (3 sets) of:
Box Jump to Full Support on Bar x 6-8 reps

A2

Level 1&2
Every 30 sec, for 2 min (4 sets) of:
Arch Under Bar Jump to Support x 4-5 reps

A3

Level 1
Every 30 sec, for 4 min (4 sets) of:
Interval 1 – Kipping Knees-To-Chest x 8-10 reps
Interval 2 – Kipping Back Slide x 8-10 reps

Level 2
For 30 sec, perform one set of:
Kipping Back Slide x max distance
Rest 30 sec, then. . .
Every 30 sec, for 3 min (6 sets) of:
Bar Muscle-Up x 1 rep

A4

Level 1&2
Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Tuck-Up x 5-10 reps
Interval 2 – V-Up x 5-10 reps