There are so many gymnastic movements that you can't attack them all at the same time. If you really want to get results, you must work on them with simple progress to make sure you build the right foundation for each movement so you don't injure yourself and build the right technique for each movement.

Push/Pull: If you are trying to get your first strict pull-up, or wanting to build the strength to kip and do multiple pull-ups then this is the program for you. This is the foundation program for your pull/push gymnastic movements that need to be done first before we attack the more technical movements.

Pre Muscle-up: This program is for the athlete that needs to build a greater strength base before attempting the Muscle-up. This program will help your chest to bar pull-ups and build the strength to start working on the Muscle-up technique and skill that is addressed in the Muscle-up program.

Muscle-Up: The prerequisite for this program is 5 strict chest to bar pull-ups and 6 strict Ring Dips. This program will work on the technical skill of the muscle-up with a little more strength work. This will be more focus on the skills because we are assuming that you have put in the work on your strength and are ready for all the technical work that is required