Strict Muscle-up Stamina Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

  • Session 1: Max strict muscle-ups in five minutes.
  • Session 2: Max unbroken strict muscle-ups (60s cap). Rest 60s. Three rounds.
  • Session 3: One strict muscle-up every ‘x’ seconds. Choose a number of seconds that will be very challenging to complete for five minutes. If repeating this session, reduce the number of seconds from last time it was completed successfully.
  • Session 4: In five minutes, progress as far through an unbroken strict muscle-up ladder as possible. That is, one muscle-up, two unbroken, three unbroken etc. If you cannot get past three, complete as many unbroken sets of two as possible.
Dan Williams

Dan Williams


Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.