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Ring Muscle-ups

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WHY DOES GETTING A RING MUSCLE UP
FEEL SO OUT OF REACH?

You’re not lacking effort, you’re stuck repeating the same scaled movements, never getting closer to the rings.

YOU’RE STUCK IN THE SCALED LOOP

Every time muscle-ups show up in a WOD, you swap them for ring rows, pull-ups, or dips, but none of those drills teach you the transition or turnover you need to get above the rings.

YOU’RE STRONG ENOUGH, BUT STILL CAN’T GET OVER THE RINGS

If you can already do several strict pull-ups and dips with healthy shoulders, you’re ready. The problem isn’t strength, it’s knowing how to use that strength with the right swing, timing, and turnover.

RANDOM DRILLS AND COACH TIPS AREN’T ENOUGH

You’ve tried YouTube progressions, asked for tips after class, even thought about seminars, but none give you a structured program with the exact sets, reps, and progressions to build muscle-up skills week after week.

It’s time to stop failing, and start flying above the rings.

First, you need to understand something:

You don’t need more pull-ups. You don’t need to get “stronger.”


You need a proven system that combines explosive pulling strength, controlled transitions, and solid lock-outs, all in one step-by-step program.

 

That’s exactly what Muscle Up Madness delivers. 

 

Instead of endlessly modifying workouts, watching everyone else hit Rx, or feeling frustrated that nothing’s working, you’ll follow a plan built specifically to take athletes from zero to their first (or next) ring muscle-ups. 

With precise drills, reps, and tutorials, this 8-week progressive program shows you exactly what to practice each session so you can:

 

  • Learn the right swing and timing for smooth transitions
  • Build the power to pull explosively above the rings
  • Lock out confidently at the top, pain-free and stable
  • Finally crush muscle-up WODs and compete Rx

 

Good news, you don’t have to guess anymore…WODprep is proud to introduce Muscle Up Madness, the step-by-step muscle-up program designed to break the endless scaling cycle and get you over the rings at last.

 

Best of all: Muscle Up Madness 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 MUSCLE UP MADNESS

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 Ring Muscle Up Madness?
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 mechanics, strength, and technique required to perform a Ring Muscle-Up. It breaks down the movement into manageable pieces like the false grip, transition, and dip.
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 rings 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 set of gymnastic rings (ideally hung high enough to hang freely, but low rings can work for drills) and a variety of resistance bands for assistance work.
Yes. The course begins with an introduction to the “WODprep Method” for muscle-ups, explaining the importance of the false grip and how to navigate the 8-week cycle.
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.
If you have a set of rings hung in your garage or backyard, yes. Many of the strength drills can be done at home, provided you have a stable place to hang the rings.
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.
Yes. We walk you through the safety protocols and the mindset required to conquer one of the most technical movements in CrossFit.
What prerequisites do I need?
The Ring Muscle-Up requires significant baseline strength. We recommend having at least 5-7 strict pull-ups and 5-7 strict ring dips before starting to ensure your joints can handle the stress.
Yes, completely different. The mechanics of the ring muscle-up rely heavily on the “False Grip” and a specific transition path that does not apply to the bar. We recommend training them separately.
Absolutely. The rings add an element of instability that the bar doesn’t have. This course teaches you how to stabilize the rings and use the false grip to overcome that difficulty.
Both. We build the strict strength first because it is safer for your shoulders. Once you have the strict mechanics, adding the kip for efficiency is much easier and safer.
For learning? Yes. The false grip drastically reduces the distance you need to pull and makes the transition mechanically easier. We teach you how to build the wrist flexibility to hold it comfortably.
Yes. The biomechanics of the movement are the same for everyone. The course provides scaling options for the strength work to match your current level.
es. A chicken wing on the rings is usually a sign of weakness in the transition or poor timing. We use specific “transition drills” to fix this habit and save your shoulders.
This is a one-time purchase, so you own it forever. You can always add the Bar Muscle-Up course to your library later if you decide to switch focus.
The program is designed as an 8-week progressive cycle. We strongly recommend following the weeks in order, as the drills build upon each other to create the full movement.
We do not offer a free trial for single courses, but we do offer a 60-day money-back guarantee if you do the work and don’t see progress.
How often should I train?
The sessions are designed to be done 3 days per week. They are accessory sessions (about 20-30 minutes) meant to be done in addition to your regular training, not instead of it.
If you meet the strength prerequisites, many athletes get their first muscle-up within 4-6 weeks of drilling the proper technique.
We use a mix of false grip hangs, transitions from the knees (toenail drills), banded pull-downs, and negative dips to build strength in every range of motion.
If you are a member of WODprep Academy or purchase a coaching upgrade, you can upload videos for analysis. Otherwise, the course is self-guided with detailed video comparisons.
You track your progress by mastering the drills in each module. You don’t move to Week 3 until you can comfortably perform the drills in Week 2.
Yes. Every single drill comes with a high-quality video demonstration explaining exactly where your hands, elbows, and hips should be.
Yes. Ring support holds and ring dips are foundational parts of the course. These build incredible stability in the shoulder girdle that transfers to all other movements.
ust pick up where you left off. Muscle memory takes time to build, so don’t rush. It is better to repeat a week than to skip ahead and risk injury.
Yes. We start near the floor with low-intensity drills to teach the pattern, then slowly add height and intensity as your competence and confidence grow.
Yes. You can connect with other athletes in the course comments or the main WODprep community group to share your “first muscle-up” videos.
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 rings, we will refund you.
There is nothing to cancel since there are no recurring fees.
We sometimes bundle this course with “Bar Muscle-Up Mastery” 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 “False Grip Fix” module, mobility protocols for wrists/shoulders, and the 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.
Yes. You can earn commissions by referring friends via our Ambassador program.
No need to worry, this is a one-time purchase.
How to do a ring muscle-up with false grip?
The false grip places your wrist above the ring rather than below it. This shortens the lever arm and allows you to transition from pull to dip without having to rotate your hand around the ring. Our course teaches you how to maintain this grip.
For most, it is the transition—moving from the top of the pull to the bottom of the dip. We spend weeks drilling this specific moment using bands and floor assistance to build the necessary strength.
We use “toenail spot” drills where you keep your feet on the ground to support some weight while practicing the turnover. This allows you to learn the movement pattern without needing the strength to lift your entire bodyweight yet.
This is a lack of stabilizer strength. The rings move independently, forcing your small shoulder muscles to work overtime. Our course builds this stability through static holds and negatives.
It is possible (using a dynamic kip), but it is much harder and requires more explosive power. We teach the false grip first because it is the most efficient and reliable way to get your first rep.
The chicken wing happens when one arm transitions before the other. This puts dangerous torque on the shoulder. We fix this by strengthening the transition and teaching you to pull the rings to your sternum, not your armpits.
Not necessarily. A strict ring muscle-up is the ultimate display of strength. We teach the strict mechanics first, then add the kip to help you cycle reps for CrossFit workouts.
The false grip can be uncomfortable at first. We include specific wrist stretches and forearm smashing protocols to help you get into the position without pain.
If done correctly, yes. We prioritize strict strength prerequisites to ensure your connective tissue is ready for the load. If you rush without strength, injury is possible.
It usually feels awkward for the first 1-2 weeks. With the drills in the course, most athletes feel comfortable holding it for 30+ seconds within a month.