"Kip, Kip, Rip" | WODprep

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Muscle Up Madness

Welcome to Muscle Up Madness

Prerequisites | Equipment
How to use this Program!!
Install the "WODprep App" (3:36)
♥ WODprep Approved Links
WODprep Athletes Save 50%

⬇ BEFORE STARTING

The Muscle Up Madness System (5:18)
Get WODprep Coaching!
Case Study: Olga's Transformation
Case Study: Tom, 59 Years Old.

Muscle Up Academy

The "Holy Grail" of Functional Fitness (2:31)
Standards of Movement (1:24)
The 3-part Muscle Up (Pull, Transition, & Dip)
Strict vs. Kipping - Which Should You Learn First? (3:10)
Strict Muscle Up 101
Kipping Muscle Up 101
How To Find The Perfect Grip

✪ Week 1 Programming

MUM 1.1 (Week 1, Workout 1)
MUM 1.2 (Week 1, Workout 2)
MUM 1.3 (Week 1, Workout 3)

✪ Week 2 Programming

MUM 2.1 (Week 2, Workout 1)
MUM 2.2 (Week 2, Workout 2)
MUM 2.3 (Week 2, Workout 3)

✪ Week 3 Programming

MUM 3.1 (Week 3, Workout 1)
MUM 3.2 (Week 3, Workout 2)
MUM 3.3 (Week 3, Workout 3)

✪ Week 4 Programming

MUM 4.1 (Week 4, Workout 1)
MUM 4.2 (Week 4, Workout 2)
MUM 4.3 (Week 4, Workout 3)

✪ Week 5 Programming

MUM 5.1 (Week 5, Workout 1)
MUM 5.2 (Week 5, Workout 2)
MUM 5.3 (Week 5, Workout 3)

✪ Week 6 Programming

MUM 6.1 (Week 6, Workout 1)
MUM 6.2 (Week 5, Workout 2)
MUM 6.3 (Week 5, Workout 3)

✪ Week 7 Programming

MUM 7.1 (Week 7, Workout 1)
MUM 7.2 (Week 7, Workout 2)
MUM 7.3 (Week 7, Workout 3)

✪ Week 8 Programming

MUM 8.1 (Week 8, Workout 1)
MUM 8.2 (Week 8, Workout 2)
MUM 8.3 (Week 8, Workout 3)

🎉 Course Completion

Congratulations!
Your Next Step!

🔧 Fault Fixer Series

How To Use The "Fault Fixer" Series (1:07)
Fault Fixer - "No Turnover Syndrome" (3:05)
Fault Fixer - "Death Swing Syndrome" (1:01)
Fault Fixer - "Loose Dip Syndrome" (1:07)
Fault Fixer - "Scorpion" and "Chair" Positions (3:28)
Fault Fixer - "Dead Drop Syndrome" (1:35)
Fault Fixer - "Chicken Wing Syndrome" (2:55)
Fault Fixer - "Slow Transition Syndrome" (2:44)

VAULT: False Grip Drills

False Grip Hold (Bar and Ring)
False Grip Ring Pull-ups (0:52)
False Grip Negatives (1:03)

VAULT: Transition/Turnover Drills

Intro: Understanding The Transition (1:03)
Kneeling Transition (1:28)
Seated Transition (1:07)
Russian Dips (1:28)
Jumping Muscle Ups (1:36)
"Bounce, Bounce, Go!" (1:34)

VAULT: Dip Drills

Intro: Why Is The Dip Important? (1:08)
"Super Deep" Dip (1:01)
"Dead Bottom" Dip (1:33)
Kipping The Dip (1:42)

VAULT: Kipping Drills

Learning The Perfect Kip (0:49)
Kip Stops (1:20)
Kip Levers (1:17)
Kip "Elevates" (0:57)
Hips To Rings (1:20)

VAULT: "All The Way" Drills

Banded Ring Pull-downs (2:10)
Banded Strict Muslce Ups (2:11)
Pre-loading (1:25)
Partner-assisted Muscle Ups (Strict and Kipping)
Bent Arm Start (1:32)
"Kip, Kip, Rip" (1:04)

Muscle Up Madness Bonuses

Hand Care Hacks: How To Never Tear Again! (9:05)
Slow-mo Secrets: Analyzing Professional CrossFit Athletes

[BONUS] Muscle Up Mobility

Episode 1: Muscle Up Mobility Behind the Scenes (3:17)
Episode 2: Muscle Up Mobility Behind the Scenes (1:16)
Episode 3: Muscle Up Mobility Behind the Scenes (3:31)
Episode 4: Muscle Up Mobility Behind the Scenes (4:26)
Episode 5: Muscle Up Mobility Behind the Scenes (1:09)
Episode 6: Muscle Up Mobility Behind the Scenes (4:27)
Episode 7: Muscle Up Mobility Behind the Scenes (3:54)

[BONUS] Muscle Up Strength & Stability

Episode 1: Muscle Up Strength & Stability (1:40)
Episode 2: Muscle Up Strength & Stability (1:58)
Episode 3: Muscle Up Strength & Stability (3:56)
Episode 4: Muscle Up Strength & Stability (3:04)
Episode 5: Muscle Up Strength & Stability (3:22)

(ADVANCED ACCESS) How To Get Multiple Reps

The Key To Multiple Reps (1:15)
The "Push Away" Technique (1:45)
Perfecting Your Kip (1:21)
Hacking The Dip Follow-through (1:28)

(ADVANCED ACCESS) Competition Hacks

Muscle Ups In Competitions (1:03)
The "Don't Fail" Philosophy (1:13)
Smart Sets (3:26)
Comp Hand Care 101 (3:10)
Deadly Combinations (2:40)
Pro Tip: Interacting With Your Judge (3:19)

(ADVANCED ACCESS) RX+ Movement Vault

Intro: Getting To The "Next Level" (1:47)
Extra Dips (1:21)
Med Ball Muscle Ups (1:13)
Weighted Strict Muscle Ups (0:54)
Weight Vest Kipping Muscle Ups (1:01)
Noah Olsen "Kip Ups" (1:24)
The World's Fastest First Rep (1:37)

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