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If you are not able to do at least 1 full pull up, you can start with this routine. Take 1
minute rest between each set. More if needed.
Week number
Day 1
6x negatives
7x negatives
8x negatives
9x negatives
10x negatives
Day 2
Day 3
3x 3 negatives
3x 4 negatives
3x 5 negatives
3x 6 negatives
3x 1 pull up
Intermediate
If you are able to do 2 full pull ups you can start adding repetitions until you reach 6 full
repetitions. You can use the following routine to do so. Take 1 minute rest between the
sets, more if needed.
Week number
Day 1
4x 3 pull ups
Day 2
4x 1 pull ups
3x 2 pull ups
3x 3 pull ups
5x 2 pull ups
6x 2 pull ups
Day 3
2x 2 pull ups
2x 3 pull ups
3x 3 pull ups
2x 4 pull ups
Advanced
If you have completed the two routines above or if you were already able to do 6 or
more pull ups, you can use this routine to build up the amount of repetitions to 15 pull
ups! Take 1 minute of rest between each set. More if needed.
Week number
Day 1
2x 5 pull ups
2x 6 pull ups
2x 7 pull ups
2x 8 pull ups
2x 9 pull ups
Day 2
3x 4 pull ups
4x 4 pull ups
4x 5 pull ups
3x 6 pull ups
Day 3
8 pull ups
10 pull ups
12 pull ups
13 pull ups
15 pull ups
Qu tiene usted que la gente hace durante WODs que no pueden hacer
ellos???? Pull ups principiante o???
S.
Da 1
El uso de la banda ms ligera posible:
2 pull ups EMOM durante veinte minutos
Da 2
misma banda de
Da 3
Si usted fuera capaz de completar las 2 pull ups fcilmente
3 pull ups EMOM de catorce minutos
si se repite da 1
Da 4
sets 3 max de pull ups 3-5:00 entre series
Da 5
Si usted fuera capaz de completar los 3 pull ups hacer
4 pull ups EMOM durante diez minutos