First Kipping Bar Muscle-up

First Kipping Bar Muscle-up

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About This Program

When you’re sitting on top of the bar, looking down at the gym, there’s a certain high that feels more than just literal. Like taking flight in an airplane and looking down at your hometown, the kipping bar muscle-up is one of those bodyweight gymnastic movements that just hits different.

The First Kipping Bar Muscle-Up Program will guide you through 20 expertly-crafted training sessions to master this endorphin-inducing bodyweight gymnastics movement. Did you just get the chills? We did, too! Each session of this program contains 2-3 skills and drills created specifically to give your kip swing and pull the “pop” needed to get you on top of that pull-up bar. We hate to say it, but your regular old kipping pull-up swing just isn’t going to cut it here. By the end of the program, if you aren’t yet celebrating from atop the pull-up bar, you’ll be much closer than you were before beginning the program. Come push your limits and defy gravity with us as you work toward that coveted bird’s eye view of the gym.

How will I get there?
You’ll begin the program by testing your current skill level. It’s imperative to know where you’re starting so you can gauge the progress you make over the course of the program. Each session you’ll complete 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!

How long is the program?
The Kipping Bar Muscle-Up Program is self-paced, meaning you can complete it in as much or as little time as you’d like. You can use the program to supplement your current fitness routine or focus strictly on your goal of achieving your first kipping bar muscle-up. The choice is yours. Our team recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks.

About This Program
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How It Works

What will I get?
The Kipping Bar Muscle-Up Program will be delivered straight to your email in the form of an eBook. Once purchased, it’s yours forever. You can revisit this program as many times as you’d like for the rest of your life. The eBook makes it super simple for you to confidently complete each session accurately. Each session guides you through a warm-up as well as 2-3 functional fitness skills and drills. The eBook will act as your in-home trainer, containing links to videos demonstrating proper form for each and every skill and drill to ensure your success and safety.

BONUS: You’ll also be granted full access to the btwb app for 10 full weeks. In addition to being delivered via email, the eBook will be available to you in the app, so it goes wherever you go. You can also add the program to your btwb calendar. Choose the number of sessions that you’ll complete each week, customize which days you’ll perform those sessions, and easily view your program schedule to help you stay on track. You can also pick up where you left off if you don’t complete the entire program the first time through. We get it; life happens. We’ll help you get back on track.

Am I ready?
We recommend that you’re able to complete 7-10 strict pull-ups. Not quite there yet? We recommend mastering both the strict pull-up and the kipping pull-up before enrolling in this program. Your success is our top priority, and this prerequisite is critical to your success in the program.

How It WorksHow It Works

About VNR Cycles

The VNR team is proud to offer a variety of training/skill cycles designed to help athletes of all levels achieve their goals. Every cycle was created by a subject matter expert in a certain field, a professional in the fitness space, or by Pat & Adrian personally. The VNR list of cycles was specifically curated because we believe they are of outstanding quality & deliver real results. We hope you enjoy them.

Meet the VNR Team

We’re stoked to be able to offer this program in conjunction with two of the community’s greatest; Pat Sherwood and Boz.

About Pat
Pat started doing CrossFit in 2005. He was a level 4 CrossFit Coach and former Navy SEAL. He worked for CrossFit, Inc. for about 14 years in various capacities including roles in media, health, games and seminar staff. He is currently the owner of CrossFit Linchpin. He and his wife, Emily, have three kids. He enjoys ice cream and hates handstand pushups.

About Boz
Adrian Bozman, known simply as Boz, started dabbling with CrossFit at the end of 2004 and soon became hooked. He got his L1 Certification in early 2006. He has coached at San Francisco Crossfit, CrossFit Brisbane (Australia) and most recently, Huntress CrossFit AKA The Tuxedo Social Club (his low-key garage/gym). Boz currently works for CrossFit, Inc. where he has held roles on the seminar team, education department and CrossFit games.

Meet the VNR Team

The btwb App

Developed in 2008, BTWB (Beyond The Whiteboard) is the GOAT of results-driven training solutions. We use your actual data to analyze your results and catapult your growth. For over a decade, BTWB has been the premier workout tracker for the functional fitness community. Our secret sauce lies in taking users’ logged results and providing in-depth analysis and feedback so they can train harder, better, and more informed. By tracking and analyzing users’ fitness journeys, we are able to provide them with numbers that show true, tangible progress.

In addition to accessing the First Kipping Bar Muscle-up program through the BTWB app, you can also:

  • check out our other programs
  • view movement demos
  • earn badges
  • utilize our premier tracking system
  • interact with the community
  • and more!

It contains everything you need to plan, log and analyze your results all in one place to help you take your fitness to the next level.

The btwb AppThe btwb App

Sample Session

Daily Video

20 PVC Pass Throughs
10 PVC Lifts
10 Scap Push-ups
10 Scap Pull-ups

Skill A:
Kip Drills, 3 x 5

Extra Instructions
Actively press down on the bar with straight arms and drag your feet up the side of the box. This drill teaches you how to turn on your lats.

Skill B:
Ring Lat Press Downs, 3 x 8

Extra Instructions
Focus on pressing down with straight arms. There can be a soft bend in the elbow, but stay engaged and press down to get the rings to the hips. Do not lead with the hips.

Skill C:
Jump-to-Hollow + Kip Swings, 15 x 1

Extra Instructions
These are all single reps. Jump into a hollow then follow through with a kip swing. This drill is really important in learning how to set up for your bar muscle-up. You don’t want to jump without any swing leading into it.

Refund Policy

We do NOT offer refunds on Cycle Program purchases. Please verify you have selected the correct program before you complete your purchase.

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