On rings the muscle-up depends on the false grip: a few weeks of false-grip hangs and pull-ups first, then low-ring transitions and slow negatives. With 8 pull-ups and 8 ring dips, the first strict rep usually comes within a few months.
If the pulling or dipping base is missing, the plan builds it first. Your re-tests every two weeks keep the date honest.
Estimate your date
How long until your first ring muscle-up?
Tap one value in each row to see your estimate.
How the estimate works
Each rung of the ladder has an expected duration at three sessions a week: a fast case, a typical case and a slow case.
Your numbers decide where you start. You skip a rung only if what you can do today already clears it.
The estimate is the sum of the rungs ahead of you, adjusted for your days per week. It is never closer than the sum of the fast cases.
If you're below the starting standard, the first rung builds it, and the time grows with the gap.