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Finally Learn Bar Muscle Ups

You’ve got pull-up strength, but the bar still feels unbeatable. WODprep’s proven 8-week system bridges the gap, no guesswork, just results. 100% guaranteed.

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Why does it feel SO 

HARD to make progress?

It's NOT your fault. And it has NOTHING to do
with not working hard enough. Here's the truth:

One Weakness Can Cripple You

If You’re Lacking Strength, Skill, or Engine, It Can Impact Multiple Movements and Performance.

You won't Learn New Skills
just doing Daily WODs

It’s hard to get better at something without dedicated practice sessions and proper programming

It's hard to know what you're missing

Without following progressions, you won’t know what to work on next


It’s time to take bar muscle ups seriously!

First, you need to understand something:

If you are capable of doing 4 strict pull-ups, 
4 kipping chest to bar pull-ups, and 4 kipping toes to bar, 
then you have the ability to do bar muscle ups. You are ready.

However, being ready isn’t everything. You must know how to train in order to teach your body the exact way to behave. In order to truly master the art of bar muscle ups, you must train with a purpose!

 

You need a proven training system, one designed to help athletes just like you.

 

Instead of aimlessly practicing, watching random videos, and getting frustrated, you need to practice with a plan. You need to know the exact sets, reps and drills that lead to fast-tracked bar muscle up success.

 

Good news, you don’t need to guess any more …

WODprep is proud to announce that after months of testing, training, and video analysis, we are releasing the ULTIMATE bar muscle up development program. It’s called Bar Muscle Up Mastery.

 

Best of all: Bar Muscle Up Mastery is included inside WODprep Academy, along with the full course library, online programming, and coaching support.

The results speak for themselves!

Here's a sneak peek of
what you'll get...

Buy Bar Muscle Up Mastery

ONE SIMPLE PRICE. COMPLETE ACCESS TO EVERYTHING. Join WODprep Academy Today.

Complete access to all courses, plus guidance from CrossFit® coaches and physical therapists. Each course includes up to 8 weeks of structured training, proven progressions, and thousands of dollars in free bonus videos. You’ll also get online programming to keep you on track and applying what you learn every day.

3 MONTh Plan

THREE MONTHS AT A TIME.
CANCEL ANYTIME.

$50* /MONTHLY

  • Paid quarterly: lock in your price today
  • Full access to all courses + online programming.
  • Includes access to live coaching!
Yes, lets go!

Annual Plan

ONE YEAR. BEST VALUE.
Most popular!

$42*/monthly

  • Paid annually: lock in your price for forever
  • Full access to all courses + online programming.
  • Includes access to live coaching!
Yes, lets go!

LIFETIME ACCESS

PAY ONCE.
OWN IT FOREVER.

$2997/one time

  • After this one-time fee, you'll never pay for a WODprep 
course again!
  • Full access to all courses + online programming.
  • Includes access to live coaching!
Yes, lets go!

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WHAT IS WODprep Academy?

WODprep Academy is a membership Program that gives you access to every course and bonus videos on how to become an RX athlete.

Here’s a full list of the movements and courses that you can access right now as a WODprep Academy member…

NEW - Daily Programming!
  • WP Rx – $39 p/m value
  • WP Masters – $39 p/m value
  • WP Intermediate – $39 p/m value
  • WP 60 – $39 p/m value
  • WP Fit – $39 p/m value
  • WP Garage – $39 p/m value

  • WPx Gymnastics – $9 p/m value

  • WPx Strength – $9 p/m value

  • WPx Weightlifting – $9 p/m value

  • WPx Engine – $9 p/m value

  • WPx Pump – $9 p/m value

  • WPx Shred – $9 p/m value

  • Recovery Rx’d (wearable tech course) – $197 value
  • Strong Mind with Dawn Fletcher – $147 value
  • ShoulderROM Unlocked (shoulder mobility) – $197 value
  • Functional Core (core strength and stability) – $197 value
  • Happy Hips (hip mobility) – $197 value
  • Ankle Flexibility Solution – $59 value
  • Back to Performance – $197 value
  • New – Raw Strength- $297 value
  • WODprep Weightlifting – $297 value
  • Muscle Up Madness (ring muscle ups) – $197 value
  • Bar Muscle Up Mastery – $197 value
  • Burpee Blueprint – $59 value
  • Endless Engine – $299 value
  • Endless Engine Running Only – $97
  • No Nonsense Nutrition – $297 value
  • Confident Kick Up – $97 value
  • Handstand Push-up Power – $197 value
  • Handstand Walk Hero – $197 value
  • Strict Pull-up Strength – $197 value
  • Kickass Kip Swing- $59 value
  • Rapid Rope Climb – $59 value
  • Kipping Pull-up Performance – $197 value
  • Butterfly Pull-up Breakthrough – $197 value
  • Secrets to Mental Toughness – $59 value
  • The RX Roadmap – $97 value
  • Breathe For Peak Performance – $97 value
  • Engine Secrets For Your Best Open Performance – $97
  • Many more…
  • Double Under Pro – $197 Value
  • Double Under Foundations – $97 Value
  • Toes To Bar Transformed – $197 value
  • Grip Strength Goals – $39 value
  • Double Unders Unleashed – $197 value
  • Single Under Solution – $97 value
  • Single Under Solution – $97 value

Meet your instructor,

Ben Dziwulski

Over the last several years I’ve been a box owner, trainer, regional-level athlete, and perhaps my favorite – a full time online coach.

My coaching tactics have been featured in BOXROX, Tabata Times, WodNews, RX Magazine, The WOD Life, and WOD Nation to name a few. As you’ll find out, I like to teach in a crystal-clear, easy-to-understand way. Most importantly, I like RESULTS.

 

So if you’re trying to finally “Rx” this difficult movement, I’ve got you covered!

 

So far, hundreds of athletes have made DRASTIC improvements using this exact training system.

 

Not sure if this is right for you? Check out the FAQ’s. You make the call.

 

And make sure you read about my unconditional money back guarantee. I want you to join the Rx division without any hesitations, and I’m willing to put everything on the line to make sure you are successful!

Thousands of athletes trust WODprep. The results speak for themselves!

18.1 – 282 reps – all TTB unbroken (last year I had to break up 4-4). Never would have done that last year! Thank you WODprep coaches and TTB Transformed!

Justin / Verified Customer

I just wrapped up the course last week. Within the last 2 weeks, things have really clicked when it comes to stringing my TTB together. The biggest thing for me has been lat engagement – that really helped me to stay consistent throughout workout

Angelo / Verified Customer

I just wanted to say – we had strict toes to bar in the workout today and I did 8 unbroken, 24 total! I couldn’t even do one of these 2 weeks ago!

Kim / Verified Customer

Love your Open Prep videos. I am a Master’s Male Rx athlete in the 40-44 age group. This is my 5th year competing in the Open. 
I have been following your tips for the last 2 years.

David / Verified Customer

Good day today! We did Annie for part of our WOD, and it was the first time I was able to do it Rx. Got all of the DU’s unbroken!

Bill / Verified Customer

After all the advice and tips earlier in the week from WODprep, 
I was able to complete 17.2 with 12 BMU’s! Thank you!

Jay / Verified Customer

Our guarantee to you!

Our guarantee to you! If you don’t LOVE this training program, 
I insist that you get 100% of your money back.

Let me tell you why … I invite you to use WODprep Academy for a few weeks and measure your progress (which we’ll do inside the program). All I ask is that you watch the results. I’m confident you’ll be impressed.

 

I built these courses over YEARS; pulling from both the self-learning AND coaching aspects of bar muscle ups. Using things that I’ve taught myself, and things that I’ve used to teach hundreds of athletes just like you.

 

I’ve thrown out all the things that didn’t work, which leaves everything that actually works, and THAT is what’ you’ll find on the inside of WODprep Academy. These courses aren’t just about becoming an RX athlete, it’s about knocking down the biggest obstacle that stands in your way on the road to becoming a better athlete.

 

It’s about simple coaching, my life’s work. And if I can help you permanently join the Rx division…or compete…or help you beat a few of your workout buddies in the next WOD…I consider it a job well done.

 

So here’s my simple offer: If you don’t LOVE this training program, I insist that you get 100% of your money back. It’s simple: Join the program and see for yourself.

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What’s the ONE thing holding you back from going Rx?

Follow the step-by-step plan inside WODprep Academy and build the strength + skills to go Rx with confidence.

Buy WODprep Academy Today

Got Questions? We've Got You

How do I start Bar Muscle-Up Master?
You’ll gain access to the course, by purchasing WODprep Academy directly on the WODprep website using our secure payment platform. You’ll receive WODprep Academy as long as you’re a member and have access to the video library, rehab protocols, daily programming, educational courses plus WODprep coaching via our online training platform.
It is a specialized 8-week course designed to teach you the specific technique required to get your first bar muscle-up or string multiple reps together. It focuses on the “Glide Kip,” the lat pulldown mechanic, and the transition.
Yes. The course platform is fully mobile-friendly. You can stream the tutorials and view your daily training assignments from your phone while you are standing under the rig at the gym.
Setup is instant. You receive your login details via email immediately after purchase. You can watch the “Welcome” module and start your first assessment session right away.
You need access to a sturdy pull-up bar (ideally one with enough clearance above it so you don’t hit your head) and resistance bands. A box is also helpful for jumping drills.
Yes. The course begins with an introduction to the “Lever System,” explaining why the bar muscle-up is more about straight-arm strength than bicep pulling strength.
The course is a complete system, but your purchase includes lifetime updates. If we add new drills or bonus modules in the future, you get them for free automatically.
Only if you have a stable high bar. Warning: Do not attempt bar muscle-ups on a doorway bar or an unbolted squat rack. The horizontal momentum can tip the rack over. Safety first.
No. The course is hosted on our web platform, so you just need a web browser. However, you can download the training PDFs if you prefer to have a hard copy to track your sets.
Yes. We walk you through the safety protocols and the “Chicken Wing” warning—explaining why you must avoid that movement pattern to save your shoulders.
What prerequisites do I need?
We recommend having 5-8 Chest-to-Bar pull-ups before starting. The bar muscle-up requires an explosive pull to the hips; if you can’t get your chest to the bar yet, you likely need more pulling strength first
Yes. They are totally different mechanics. The ring muscle-up allows you to pull through the middle; the bar muscle-up requires you to pull around the bar. We teach the specific “Glide Kip” needed to clear the bar.
Yes. The chicken wing (one arm over, then the other) is a timing and strength imbalance issue. We use specific “transition drills” and banded work to force both arms to turn over simultaneously.
Yes. The physics of the lever arm are the same for everyone. The drills focus on using the lats and hips rather than brute upper-body strength, making it accessible for all athletes.
Yes. Fear is normal. We start with low-box jumping muscle-ups where you can just step off if you get scared. We build your tolerance to the height gradually.
This is a one-time purchase, so you own it forever. There is no need to switch; you can simply add other courses like “Ring Muscle-Up Madness” to your library later.
The program is designed as an 8-week progressive cycle. We strongly recommend following the weeks in order, as the timing drills build upon each other.
We do not offer a free trial, but we do offer a 60-day money-back guarantee. If you do the work and don’t get closer to your first muscle-up, we will refund you.
Yes, but ensure your shoulder mobility is adequate. The bar muscle-up requires significant extension. We include mobility screens to ensure you are safe to proceed.
Tall athletes actually have a lever advantage if they use straight arms. We teach “Long Lever” mechanics specifically so tall athletes stop trying to do a T-Rex pull and start using their length.
How often should I train?
The sessions are designed to be done 2-3 times per week. They are accessory sessions (about 20 minutes) meant to be done in addition to your regular training.
If you have the prerequisite strength (C2B pull-ups), many athletes get their first bar muscle-up within 3-4 weeks of learning the proper “Glide Kip” technique.
We use “Straight Arm Lat Pulldowns,” “Jumping Bar Muscle-Ups,” “Hip Pops,” and banded transition drills to break the movement into manageable chunks.
If you are a member of WODprep Academy or purchase a coaching upgrade, you can upload videos for analysis. Otherwise, the course provides detailed “Common Faults” videos so you can self-diagnose.
You track your progress by mastering the drills in each module and attempting “Max Height” pulls to see how high you can get your hips to the bar.
Yes. Every single drill comes with a high-quality video demonstration explaining exactly where your shoulders, hips, and feet should be
Yes. Once you get your first rep, we have a specific module on “The Drop”—teaching you how to fall back into the next rep safely and efficiently to string them together.
Just pick up where you left off. Do not try to rush. Muscle memory takes time to build. It is better to have quality reps than rushed garbage reps.
Yes. We start with floor and low-bar drills to teach the pattern, then move to the high bar with assistance (bands/box), and finally remove the assistance.
Yes. You can connect with other athletes in the course comments or the main WODprep community group to share your “first muscle-up” videos and get encouragement.
What’s the cost?
Individual courses are found inside WODprep Academy, which starts at $59 per month!
No. It is a one-time purchase. You pay once and keep the course forever.
Yes. We offer a 60-day money-back guarantee. If you put in the work and still can’t get over the bar, we will refund your money no questions asked.
There is nothing to cancel since there are no recurring fees.
We sometimes bundle this course with “Chest-to-Bar” programs or include it in WODprep Academy for a monthly rate.
No need. You have lifetime access, so you can take a break for injury or life events and come back whenever you are ready.
You get the full 8-week training plan, the “Chicken Wing Fix” module, mobility protocols for shoulders, and the complete video library.
Yes. If you struggle with the self-paced format, you can hire a WODprep 1-on-1 coach to guide you through the process personally with video review.
Yes. You can earn commissions by referring friends via our Ambassador program.
N/A for one-time purchases.
What is the "Glide Kip"?
The Glide Kip is the technique of keeping your body long and swinging out before pulling back. This differs from the “Snap” kip used for pull-ups. It allows you to use your lats to lever yourself over the bar.
This means you are pulling too early (vertical pulling). You need to be patient and wait until your hips rise. We teach you to pull the bar to your hips, not your chest.
Straight arms win. Bending your arms early (T-Rex pull) kills your momentum and makes the transition impossible. We drill straight-arm lat strength relentlessly.
The chicken wing happens when you lose tension at the top. We fix this by strengthening the transition phase using jumping muscle-ups and Russian Dips to teach both shoulders to roll over together.
Yes, but be careful. We use bands strung across the J-cups (horizontally) rather than from the bar (vertically). This mimics the hip drive better and prevents the band from whipping you in the face.
For bar muscle-ups, we recommend fingerless grips (like Victory Grips or Bear Komplex) that allow for a quick rotation of the hand around the bar.
The secret is the “push away” at the top. You must push your body away from the bar to generate the horizontal momentum needed for the next rep. Dropping straight down kills the cycle.
This is a core issue. You must maintain a tight Hollow Body position throughout the movement. If you break at the midline, you lose the energy transfer from your hips.
Ideally, yes. Getting your hips to the bar (or close to it) makes the transition effortless because your center of gravity is already high enough to simply lean forward.
Physically, usually yes. The bar is a fixed object that you must move around, whereas the rings can move around you. Most athletes find the rings easier to learn first due to the ability to pull through the middle.