Varied Not Random - First Kipping Bar Muscle-up

Varied Not Random - First Kipping Bar Muscle-up

CA$40.20
App enabled:
BTWB
Purchased programs will appear within your BTWB Account in both the web browser and BTWB App.
Product Description

BWTB’s First Kipping Bar Muscle-Up program is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, this cycle will help athletes master the swing and “pop” needed to properly perform this classic bodyweight gymnastics movement. As a prerequisite, athletes should already be able to perform 7-10 Strict Pull-ups.

Each individualized session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop shoulder stability, core strength, and lat strength, with a heavy focus on transition technique, the kip swing, and kipping control. These are all necessary components that will help you bridge the gap between your kipping pull-up and bar dip capabilities; the sum of which will be much greater than the parts. Because the athlete’s skill is tested at the beginning of the program, their progress also becomes easier to gauge as the weeks go on.

The First Kipping Bar Muscle-Up Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks. 


AM I READY?

Before starting this program, BTWB recommends that you’re already able to complete 7-10 strict pull-ups. Mastering both the strict pull-up and the kipping pull-up can greatly contribute to your success over the course of this program.

Read More

BTWB First Kipping Bar Muscle-Up Program - Varied Not Random Programs

BWTB’s First Kipping Bar Muscle-Up program is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, this cycle will help athletes master the swing and “pop” needed to properly perform this classic bodyweight gymnastics movement. As a prerequisite, athletes should already be able to perform 7-10 Strict Pull-ups.

Each individualized session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop shoulder stability, core strength, and lat strength, with a heavy focus on transition technique, the kip swing, and kipping control. These are all necessary components that will help you bridge the gap between your kipping pull-up and bar dip capabilities; the sum of which will be much greater than the parts. Because the athlete’s skill is tested at the beginning of the program, their progress also becomes easier to gauge as the weeks go on.

The First Kipping Bar Muscle-Up Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks. 


Am I Ready?

Before starting this program, BTWB recommends that you’re already able to complete 7-10 strict pull-ups. Mastering both the strict pull-up and the kipping pull-up can greatly contribute to your success over the course of this program.


FAQ
Sample Session


Warm-up

10 PVC Pass Throughs
10 Scap Pull-ups
15 Beat Swings


Skill A:

Hollow Hold, 3 x 30 secs (accumulate)


Extra Instructions

Press your lower back into the floor. There should be no space between your back and the floor. Keep the shoulders off the ground and, if needed, scale to a tuck hold.


Skill B:

Kip Drills, 3 x 8

Extra Instructions

Actively press down on the bar and drag your feet up the side of the box. This will build strength in your lats as well as teach you how to properly use them during your kipping movements.


Skill C:

Slow Box Kipping Pull-ups, 3 x 12

Extra Instructions

This drill will not primarily challenge your pulling strength- it is working proper movement patterns. Muscle memory will be a big factor in addition to strength building in this program.



Gear Specs

Specifications:

  • VNR Digital eBook / Program exclusively for BTWB App
  • From Pat Sherwood and Adrian Bozman
  • Program Length: 20 sessions / 6-10 weeks
  • Weekly Theme Videos + Demonstration Videos for all Movements



HOW IT WORKS:

What will I get?
1

What will I get?

After purchasing the First Kipping Bar Muscle-Up program from Rogue, customers will be able to schedule the program into their calendar on the BTWB App. If you don’t already have the app, purchasing this program will give you 10 weeks of full access. BTWB will also provide a downloadable eBook version of the program, via e-mail, which is the customer’s to keep and revisit for all time.

BTWB Access
2

BTWB Access

From the BTWB App, users can customize many aspects of the program, including the number of sessions they want to complete each week, as well as which days those sessions land on. If the entire program isn’t completed the first time through, users can jump back in at any time where they left off. 


More on Beyond the Whiteboard and Varied Not Random

Fitness is a journey. With btwb, you can plan, log, and analyze your results all in one place. Keep track of PRs, workout history, find a program, track your macros, earn badges and more! The BTWB App is also the official training app of the Rogue Invitational and of 2x “Fittest Man on Earth” Justin Medeiros.

BTWB’s Varied Not Random (VNR) series provides a wide variety of programs designed to help all athletes of all levels, from beginner to advanced, work on and improve specific areas of their fitness. Each program is meticulously designed by an expert in their field, and can be customized and scheduled seamlessly into the BTWB App.


PLEASE NOTE: The programming will be accessible after purchase. An e-mail confirmation will also be sent (be sure to check Spam folder if it does not appear). This is a digital cycle and NOT a physical book.

Returns and refunds are not available for non-physical items.