Do you want to conquer your first ring muscle-up?
With 3 workouts per week, you’ll build the strength, technique, and confidence to achieve the ring muscle up.
The Ring Muscle-Up Program helps you get your first muscle-up. You’ll build strength, control, and learn the right moves to go from pull-ups to dips on the rings. It’s easy to follow and works for all levels!
This 9-week program is designed to take you from foundational strength to mastering the demanding transition of a ring muscle-up. With 3 workouts per week, you’ll build the strength, technique, and confidence to achieve this impressive skill.
The Ring Muscle-Up Masterclass guides you step-by-step to master the key components of a ring muscle-up.
Strengthen your false grip for better control and stability.
Learn how to move smoothly from the pull-up to the muscle-up position.
Protect your wrists and elbows with targeted drills.
Develop the strength and coordination to stabilize the rings.
Increase your strength through gradual overload to handle the muscle-up movement.
I am glad to have subscribed to Calixpert. It has already helped me make significant progress in just 4 weeks - the pull-up guide has turned one pull-up into 5 and my core stability is much better! The programmes are very well thought out and structured and are highly recommended for both beginners and advanced users. You also have the opportunity to get motivation from a very friendly community and exchange ideas. Malin and Daniel answer questions very quickly and offer very professional support. Once a week there is also the opportunity to have questions answered via video call.I can highly recommend Calixpert to anyone who is interested in calisthenics or simply wants a good balance to their daily work!
I absolutely recommend Calixpert to anyone interested in calisthenics. The structured programmes, expert coaching, and online community provide a safe and fun way to learn new skills and get stronger. Calixpert gives me access to a range of step by step guides, online group calls and specific individualised feedback. Malin and Daniel are approachable and responsive to questions, and always encouraging.I’m new to calisthenics and have really enjoyed the programmes and support over the last month. I’ve gained strength and confidence, and the structure gives me a clear roadmap for training that I can stick to now and in future.
My favorite new appI really like the interactive style of mutual support from members and support from coaches. The leveling up keeps me engaged in the community area, which helps me to remember to work out.
I've been following Malin on Instagram for a while now and came across her own program. I was struggling with a plateau in my progress so I decided to give her program a try and what can I say - I love it! It's so good to have a structured plan, explanatory videos and she responds so quickly. That's another thing I really appreciate: you can ask for advice and get help with individual problems and I asked for a student discount and guess what - Malin made it happen! In general, the price-performance ratio is incredible. The variety of programs is great, you can decide for yourself which level to choose (even within the programs there are lighter and heavier options) and there are special programs for handstand training, mobility, pull-ups, L-sit,...So all in all, Calixpert is for anyone who enjoys exercise, wants general and individualized help, wants a good price and wants to see progress:D
Here everyone can feel welcome…Here everyone can feel welcome regardless of their level of training. Encouraging and helpful forum, even get personal help.Training programms with instructional videos and layouts make så easy to understand. Well done Calixpert !
I love it !At calixpert you feel welcome regardless your previous experience. Malin and Daniel is present, the reply quickly and give you personal advice and pepptalk ! There is a various amount of programs and always something new going on. I can really recommend Calixpert to everyone that want to try or take there bodyweight training to the next level!
I'm having a great time training The exercises are great and the schedule is very suitable for me. Communication is great, as is her interest and quick response. The program is very clear and I see results quickly in my body. I am grateful that I train under a trainer like this 🤍
The use ofe the platform is intuitive…The use ofe the platform is intuitive (meaning that the designed required a lot of time, effort and intelligence)The videos provide a clear, fast and thorough explanation of the exercises.And last but not least, the commitment of the coaches to answer our question as fast and in the best way possible
I am a calixpert member since few…I am a calixpert member since few months and i love it !There is guides to start calisthenics as a beginner and guide to achieve several goals : pull up, handstand, l sit, mobility … with videos to Help you.Morover, Malin is very present, you can send her vidéos or questions. She always answers , motives you, tells you how to improve yourself…I alreardy see progress!Thanks !
I’ve been part of this calisthenics community for 4 months now, and it’s been amazing! In this short time, I’ve learned my first pull-up, gone from 1 to 5 pull-ups, and I’m so close to mastering the L-sit. What I love about this program is how clear and simple everything is. The workouts are straightforward, with great video instructions, and they’re quick enough to fit into any schedule.The best part is how connected you feel to the coaches. They genuinely care about your progress, give solid feedback, and really engage with the community. It’s been such a positive experience, and I highly recommend it to anyone looking to get stronger and learn new skills!
Calixpert is a fantastic resource for anyone wanting to level up their fitness and strength!Before finding Malin and Daniel’s programs, I struggled to stay consistent in the gym and couldn’t find workouts that matched my abilities. Since starting their Female Calisthenics Beginner Course, I’ve seen a huge improvement in my strength and even lost weight—something that felt impossible before.I’m looking forward to tackling more advanced skills like the L-Sit and Pull-Up with their guidance. But what I love most is the supportive community they’ve built. They’re always ready to answer questions and give workout advice.
I discovered Calixpert through Malin's…I discovered Calixpert through Malin's Instagram, and it’s been an amazing journey! Their guidance has helped me learn so much about calisthenics. The training programs are clear, well-structured, and super effective. Whether you're a beginner or looking to level up your skills, Calixpert is worth it. I highly recommend it!
I am really happy about my subscription!I am really happy with my Calixpert subscription. I was a complete beginner when I first joined, a couple of months ago, and I am already seeing progress. I like the way classes are built, easy to follow and organized! I would definitely recommend Calixpert to anyone!
My biggest recommendations!Let me put this way: after following this program for only three weeks, I did my first ever 3 chin-ups-in-row!!This is the BEST platform if you want to learn calisthenics. No doubts.You’ll have a ton of different programs (including warm-ups and wrist routines) and an amazing community with love and support.I can always ask Malin and Daniel if I have any doubts or concerns about anything in the programs. Always fast response also. Malin and Daniel, if I could give you 10 stars - I would ❤️
Exceptional teamwork!Malin and Daniel have made calisthenics so achievable, especially for True Beginners through to pro enthusiasts! The membership has amazing value, personalized coaches support, weekly community video meetings, many long-term and short-term programs, super active community, and more! The members they have attracted are all kind and supportive!Any skill you want to learn or progress in, you'll find the building blocks you've needed at Calixpert! If you still need convincing??? Try their free community! Malin and Daniel are so generous with their knowledge and hard work! They truly opened some of the routines and programs for free!!! It's most impressive how they've developed the schedules. Progress and improvements are seen by the 2nd week! Seriously, they are the team to help you reach your dreams of calisthenics!
Calixpert and my first pull up ever!I joined Calixpert with the goal of doing my first pull up. I didn’t know how to start or what workout would be the most effective. The pull up guide in their platform is great, effective, and easy to navigate. I finally achieved my first pull up after a consistent 50 days!!!!
I truly have nothing but great things…I truly have nothing but great things to say about Calixpert! Malin and Daniel are fantastic coaches and inspiring athletes! They take the time to help everyone and respond as soon as they can. I also love that we can talk to other members of the community for feedback/support!The programs themselves are phenomenal and I am quickly seeing strength progressions into week 3 of my training! I am actually VERY amazed at how quickly the routines are helping me move forward, and adding the structure of these programs to my workout routines was definitely what was missing!Calisthenics has always been something I have wanted to challenge myself with and get better at. I have struggled with upper body work my entire life and love learning new abilities I know I'm capable of over time. I'm extremely happy I decided to join after discovering Malin on Facebook! The price is fair for what I am getting out of the programs overall, and I can't wait to continue becoming a better me!I highly recommend Calixpert!
Three Phases to Ring Muscle-Up Success
This phase is all about preparing your body for the demands of the ring muscle-up. You’ll focus on:
In this phase, you’ll zero in on the muscle-up transition while continuing to build strength. Workouts will focus on:
The final phase pushes your strength and endurance further by increasing the intensity of your workouts. You’ll work on:
Repeating the drills and exercises until you’re confident in your ability to execute a muscle-up.Each workout is 45 minutes, 3 times per week. If you need more time to master the skill, you can repeat this phase until you’re ready. By the end, you’ll feel strong and capable of achieving your first ring muscle-up.
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Ring muscle-ups are one of the most challenging and rewarding bodyweight skills. They demand strength, technique, and control, especially during the transition phase.
This program is designed for anyone who wants to achieve their first ring muscle-up. Whether you’re new to rings or have been working on the skill but haven’t succeeded yet, this program will guide you step by step.
Yes, you’ll need to be able to perform 6 pull-ups and 6 dips to start this program. These exercises ensure you have the baseline strength needed to progress safely and effectively.
The program lasts 9 weeks, with 3 workouts per week. Each workout is approximately 45 minutes long.
You’ll learn:
You’ll need:
Yes! With workout rings and a resistance band, you can perform the exercises at home or any place with a sturdy structure to hang your rings.
The program includes 3 workouts per week, each lasting about 45 minutes. This schedule allows for consistency without overloading your recovery.
The program is divided into 3 phases:
By completing the program, you’ll achieve your first ring muscle-up. Along the way, you’ll also develop stronger pull-ups, dips, and false grip strength, with improved wrist and elbow stability to handle the demands of the transition.
If you need more time, you can repeat the third phase of the program (Progressive Overload) until you’re ready to achieve your muscle-up. The program is designed to be flexible to your individual progress.
Yes! The program includes video-guided workouts, so you’ll know exactly what to do. You’ll also have access to a supportive community where you can ask questions and get advice.
The ring muscle-up is considered the ultimate test of bodyweight strength and control. It combines three key movements—pulling, transitioning, and pressing—into one seamless and fluid exercise. This skill not only looks impressive but also showcases your ability to move and control your body in a highly dynamic way. As one of the hallmark skills in Calisthenics and gymnastics, mastering the ring muscle-up sets you apart as someone with exceptional upper body strength and coordination.
Ring muscle-ups are a powerhouse exercise that target multiple major muscle groups at once. They work your back, shoulders, chest, biceps, triceps, and core, while also engaging stabilizing muscles to keep the rings steady. This makes it an excellent way to build upper body strength and muscular endurance. Additionally, the pulling and pressing phases of the muscle-up improve your functional fitness by training muscles to work together efficiently, which translates to better performance in other exercises and sports.
The ring muscle-up is not just about aesthetics—it builds true functional strength. Functional strength refers to the ability to use your muscles effectively in real-life movements or athletic performance. Since the muscle-up involves pulling, transitioning, and pressing, it works multiple muscle groups simultaneously in a coordinated effort. This improves your overall body mechanics and teaches your muscles to work together, making you more agile, efficient, and capable in both fitness and everyday tasks.
One of the unique aspects of the ring muscle-up is the high demand it places on your wrists and elbows. These joints must withstand significant pressure during the transition phase, where your body shifts from a pulling to a pushing movement. Developing this skill strengthens the tendons, ligaments, and stabilizing muscles in your wrists and elbows. Over time, this reduces the risk of injuries and enhances your ability to perform other ring and bodyweight exercises with greater control and confidence.
Mastering the ring muscle-up is just the beginning of your journey with ring training. This skill acts as a gateway to more advanced movements, such as front levers, ring dips, planches, and even iron crosses. By building the strength, control, and coordination required for the muscle-up, you lay the groundwork for tackling more complex and demanding Calisthenics skills. The muscle-up also boosts your confidence, motivating you to push your limits and explore new challenges in your training.
The ring muscle-up is not just a brute strength exercise—it’s a skill that combines raw power with precision and technique. Pulling your body above the rings requires explosive strength, while the transition phase demands careful control and coordination. The pressing phase tests your ability to stabilize and push through with confidence. This blend of physical and technical demands makes the ring muscle-up one of the most challenging yet rewarding skills in bodyweight training, a true testament to your dedication and ability.