WODdoc Episode 167 Project365: Bar Muscle-up Progression: Tier VI

We finally made it. Sure, there are some tweaks and tangents we can divert to but if we gave ourselves honest assessments and pass Tiers I-V, bar muscle-ups are right around the corner.


**Remember if you having trouble passing one of the previous Tiers, don’t rush it.  This is the way we get hurt. ALL THE TIME. We must earn the positions and movements we want to perform.


The Question you all should be asking is where do I start? I promise… there is a method to the madness. Keep in mind these episodes were presented over 6 days but your progression can take months.  Its a work in progress… and work takes time.

If you couldn’t perform the movements in the previous episodes the charts below will become your best friend.  Take whichever movement and deload it (with a band) so that you can perform 9 reps. Then begin at week 1 (6,5,5,4,3) . Perform 5 sets separated by a comfortable rest (about 1-2 mins).  Ideally done 5x/week. Progress rep scheme as shown each week. (week 2: 7,6,5,5,4). Re-test after 4 weeks.

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Can you do more than one movement at a time. Sure you can. Example: bar dips and banded chest to bar pull-ups.

Movements To Work On If Necessary:

Tier 1: Tested pushing strength — bar dips

Tier 2: Tested pulling strength — strict chin2bar, strict chest2bar, controlled kip belly to bar; ***if you failed kip belly2bar its recommended that you include chin2bar and chest2bar in your routine.

Tier 3: Tested hollowed position — hollow rocks (max out in secs than subtract 10secs and follow chart above ex: 30sec max – 10 = 20 (19,12,11,10,10)).

Tier 4: Tested horizontal pulling strength + hollow position — Inverted horizontal row. (bar in rack and hip height and 20″ box, lay on your back, place your feet on the box and pull the bar to your chest).

Tier 5: Tested transition – banded high bar transitions.

Tier 6: Revert back to step 1-5.


Today’s WODdocket:

1. Either hit your first bar muscle-up or get working on those progressions. Progress starts today!