How to Get Pull-Ups Quickly

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This program is for athletes who do not quite have pullups or maybe only have a few. The goal is to build pure pulling power and strength. The emphasis will be on pure pulling strength.

You should attempt to do a full, kipping chest-to-bar pullup any time you feel you are ready throughout the program. Most workouts can be done in 5-15 minutes assuming that you are already warmed up. Make sure you balance out all the pulling with a few sets of a pressing exercise at least 2x/week. 3 sets of 10 of pushups or dips works perfectly.

ME = Max Effort

Give yourself at least two days between these workouts

Workout 1:

Pronated ring Rows 3 x ME Rest 90 sec. (goal 10-12 reps)

4 x 3 Eccentric Pullup 3-ct. lower *Use a box to jump and hold above the bar, hold, then lower for 3 seconds. Repeat by jumping above the bar. You DO NOT have to start with a pullup.

Workout 2:

5 x 5 Australian Pullups. Angle your body so that you cannot do more than 5.

Workout 3:

4 x 3 Pull to Stand

Workout 4:

5 x 3 Ring Rows.  Angle your body so that you cannot do more than 3 rows.

1 Arm Rows 4 x 10 each arm. Heavy as possible.

Workout 5:

Australian Pullups 3 x ME Rest 90 sec. (goal 10-12 reps)

4 x 3 Eccentric Pullup 3-ct. lower

Workout 6:

5.5.3.1.1.1.1.1. Pronated ring Rows

Scale your body angle so that you cannot do more than the rx reps. Put feet on box with a weight on your stomach if necessary.

Workout 7:

6 x 3 Pull to Stand

Workout 8 :

5 x 5 Australian Pullups.

Scale your body angle so that you cannot do more than the rx reps. Put feet on box with a weight on your stomach if necessary.

Workout 9:

1 Arm Rows 4 x 8 each arm. Heavy as possible.

Workout 10:

5.5.3.1.1.1.1.1. Ring Rows

Scale your body angle so that you cannot do more than the rx reps. Put feet on box with a weight on your stomach if necessary.

Workout 11:

7 x 3 Pull to Stand

Workout 12

5.5.3.1.1.1.1.1.  Australian Pullups

Scale your body angle so that you cannot do more than the rx reps. Put feet on box with a weight on your stomach.

Workout 13:

5 x 3 Eccentric Pullup 3-ct. lower

1 Arm Rows 4 x 6 each arm. Heavy as possible.

Workout 14:

5 x 3 Pronated ring Rows

Focus on exploding out of the bottom.


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