FocusPlan

A program for you that have grown out of CrossFit classes and want to develop some serious weightlifting. The program spans to 4-5 sessions per week for 4 weeks or if you choose to spread it out over 6 weeks for 3 times a week that is also excellent! 

Bar Muscle-up is a 6-week program where you will learn Butterfly Chest to bar pull-ups, Ring Dips and of course the Bar Muscle-up!

We expect that you have some solid strict pull-ups and your kipping mechanics in place. 

This is the third program in the Kipping series and the follow-up to the Toes to bar program.

We are very proud of this program and it has been requested for a long time

This is a six week squat cycle where you maintain your olympic weightlifting.

The program contains 30 sessions and you can train 3-5 sessions per week. The program ends with a Squat test.

This program is a great kickstarter on a long term strength plan.

This program is for you want to learn

Toes to bar

Kipping CTB

Butterfly pull-ups

Handstand pushups

This is the second program in the series and we assume that you have got your kipping pull-ups and kipping mechanics in shape! Checkout kipping pull-up if you want to really drill the kip before going into this program.

We also assume the you have a strict pull-up or two. If you do not have that then head on to the Strict pull-up program

You will get the drills to string Toes to bar, CTB, Butterfly pull-ups and Handstand pushups together. A really great tech program!

You have mastered the Bar Muscle-up but you still have not nailed the rings yet.

Three times a week for six weeks we focus on the ring muscle-up and ring-muscle-up alone. In our other programs we drill more movements but here we put the Ring Muscle-up on a piedestal.

With this program you will finally get it!

This program develops your strength in all kinds of handstanding. 
During six weeks, three times a week you will practice strict handstand pushups, develop your core, your handstands and continue to build your pulling strength.

You will be a stronger, inverted human after this program, guaranteed.

You have mastered the Bar Muscle-up but you still have not nailed the rings yet.

Three times a week for six weeks we focus on the ring muscle-up and ring-muscle-up alone. In our other programs we drill more movements but here we put the Ring Muscle-up on a piedestal.

With this program you will finally get it!

Bar Muscle-up is a 6-week program where you will learn Butterfly Chest to bar pull-ups, Ring Dips and of course the Bar Muscle-up!

We expect that you have some solid strict pull-ups and your kipping mechanics in place. 

This is the third program in the Kipping series and the follow-up to the Toes to bar program.

We are very proud of this program and it has been requested for a long time

What Muscle-Up ONE is

It is a seven week upper body focused program splitted in three days a week giving 21 days of great and throught through training.

Build strong positions to be able to later on put it all together.

Develop a strong foundation. Without strength you will get nowhere.

The goal of the program is to develop all foundations for a strict muscle-up but you will also increase your entire upper body strength and midline! You will develop your strict pull-ups, dips, ring dips, handstand pushups and more!

The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri but you can obviously train any given day of the week as long as you have one rest day in between sessions.

Additional benefits

• Improve the foundation for all gymnastics
• Build a strong midline
• Increase your benchpress and shoulder press
• Increase all your upper body pulling

Videos & explanations

All exercises have a detailed video from our own Youtube channel and we give detailed instructions on how to perform the exercises.

Feedback

We heavily rely on a journaling system to get all data about you into the system. From testing to regular training logging. This enables us to give you great recommendations moving forward.

If you want that muscle-up then this program is for you.

Strict muscle-up