The muscle-up is one of the most misunderstood calisthenics skills. Not because it’s impossible. But because people mix techniques, progressions, and goals that don’t belong together. I just reviewed a muscle-up video from Ty, who’s part of this community, and honestly… he’s exactly where most people get stuck. You feel close. You’re strong enough. You’re pulling hard. But something isn’t connecting. That’s not random. Here’s the truth most tutorials miss. There are multiple types of muscle-ups, and each one sits on a different balance of strength vs technique. Some muscle-ups rely more on pure pulling power. Others rely more on timing, swing, and body positioning. If you mix these approaches without realizing it, progress stalls fast. No matter the style, one thing is always true. At some point, your chest has to get above the bar. If your pull-up can reach chest-to-bar height, you are physically capable of a muscle-up. Where people struggle is not dips. It’s not “needing more push strength.” It’s explosiveness, timing, and how the hips move with the pull. The hips matter more than people think. If the hips stay frozen, the transition fails. Every successful muscle-up involves the hips moving back and then driving up as the chest comes over the bar. This is why strong pull-ups, explosive pull-ups, weighted pull-ups, and high pulls matter more than endless bar dips. Technique work like light swing timing, knee drive, or controlled negatives helps you understand the transition. Strength work makes it reliable. And if you want the cleanest body control possible, ring muscle-ups teach the transition better than any bar drill. The key is this. You don’t train everything at once. You train the version of the muscle-up that matches your current ability, then layer the others later. That’s how progress actually happens. If you’re stuck feeling “almost there,” you’re probably missing one small but critical piece. 👇 If you want help dialing this in, comment “MUSCLE UP” and I’ll share the exact progressions and checks I use with athletes inside the community.

January sets the tone for the whole year. So instead of guessing what we should do… You get to choose the challenge. Each option is designed to: • Build consistency • Create momentum • Actually move the needle (not just “stay busy”) 👇 Vote in the poll below 👇 🅰️ Learn ONE New Skill (Daily Touch) Commit to one skill for the entire month Handstand, L-sit, pull-ups, pistol squat, flow, etc. • 5–10 min per day • Same skill all month • Progress > perfection Best for: people who want identity-level change (“I’m someone who practices skills”). 🅱️ Handstand January (2-Week Focus) Two weeks fully dedicated to handstands. • Daily handstand work (even 5 min counts) • Sunday live calls focused ONLY on handstands • Beginner → advanced friendly Best for: people who want structure + coaching around one iconic skill. 🅲 5,000 Pull-Ups as a Team (Advanced) A collective strength challenge. • Team goal: 5,000 pull-ups in January • Bands & regressions allowed • Logged publicly for accountability Best for: experienced athletes who want a physical grind. 🅳 10 Minutes a Day (No Excuses) Simple. Brutally effective. • Any movement • Any style • Every day Missed days = make-up minutes. Best for: busy humans rebuilding consistency. 🧠 Important There is no wrong choice here. Whatever wins, we commit together. Vote below 👇

Before chasing the next goal, pause for a moment. This time of year is not about doing more. It is about noticing how far you have already come. Think back to where you started this year. Your strength. Your confidence. Your consistency. Even if progress felt slow, it still counts. Showing up counts. Trying counts. Not quitting counts. This is also the perfect mental reset. No pressure to be perfect. No pressure to train hard this week. Just space to recharge, reflect, and reconnect with why you started. Use this time to ask yourself a few simple questions: What am I proud of this year? What habits actually worked for me? What do I want to feel more of next year? Your goals will still be there after the holidays. You do not lose progress by resting. You gain clarity. Enjoy your time with family, friends, food, and rest. We will be ready to build again soon. 💪 🎁 What is one thing from this year that you are genuinely proud of?

I want to show you something important today. Not a transformation fantasy. Not a highlight reel. Not a “before I was broken, now I’m elite” story. Just real progress. This athlete came in at the start of their 12 week calisthenics journey feeling stuck. Strong enough to train. Motivated enough to start. But unsure if they were actually moving in the right direction. The first few weeks looked simple on paper: • cleaner push ups • better scapula control • showing up even when sessions were short Nothing flashy. But that’s where the change started. Around weeks 4 to 6, things clicked. • movement felt more controlled • strength didn’t feel “forced” anymore • skills stopped feeling random • confidence went up because the structure made sense By the later weeks, the difference wasn’t just strength. It was how they moved. Better tension. Better awareness. Better patience. And that’s what you’ll see in the video above. Not perfection. Progress. That’s the part most people miss. Calisthenics progress doesn’t show up as one big moment. It shows up as fewer mistakes, more control, and way more confidence in your body. If you’re early in your journey and wondering if it’s “working”… this is exactly what it’s supposed to look like. 👉 If you want help structuring your own progression, check out the "Masterclass & Masterbook" in the "Classroom" tab or maybe consider coaching. 💬 When you imagine yourself 12 weeks from now, what would you be most proud to feel stronger or more confident in?

Consistency is the real skill behind every transformation. And just like strength or balance, it is built the same way, one small action at a time. This week, the Action Log continues with Week 2 of the 100-Minute Challenge and we are also kicking off December’s Advent Adventure Calendar which you will see in a separate post with daily mini skills and challenges. Your mission for this week is simple. Accumulate 100 total minutes of movement over the next 7 days. That is it. Your pace. Your schedule. Your style. If you break it down: - 100 minutes in a week is just about 14 to 15 minutes per day Everything counts when you move with intention. What counts toward your 100 minutes - Strength training - Skill practice - Handstands - Mobility or stretching - Primal movement - Walking or hiking - Hanging or grip work Anything that builds your athleticism counts. Even a quick 5-minute session is a win. You can log it like this “16 minutes today. Total: 34 out of 100.” Be specific if you want feedback. Support others by replying, liking, and celebrating their wins. Staying active here also helps you earn XP and unlock rewards. Your actions do not just build your consistency they raise the standard for the entire community. 💬 What is one action you took today and how many minutes are you at toward your 100 this week? Post it below ⬇️