Muscle-up

Transition from below the bar to above. Pull + dip in one motion.

Progression

1. 1

   High Pull-up

   Pull chest to bar.

   Goal: 3×5
   Mark as complete
2. 2

   Explosive Pull-up

   Pull as fast as possible above bar.

   Goal: 5×3
3. 3

   Negative Muscle-up

   Lower slowly from the top.

   Goal: 3×3
4. 4

   Band-assisted Muscle-up

   Use a band for the transition.

   Goal: 3×3
5. 5

   Strict Muscle-up

   No kip, controlled transition.

   Goal: 3×2