PROGRAM

WELCOME
about this program
equipment list
 movement portfolio

STRICT PULL-UP

CHIN-UP
movement portfolio

TOE-ASSISTED
PULL-UPS

BANDED LAT
PULL-DOWNS
 movement portfolio

HAND OVER HAND

ROPE SLED PULL

TOP OF
PULL-UP HOLD
movement portfolio

RACK CHINS

ASSISTED
PULL-UPS
 movement portfolio

GORILLA ROWS

PENDLAY ROWS
movement portfolio

DUMBBELL
HAMMER CURLS

DUMBBELL
PULL-OVERS
warm-up

cool-down
 pull-up program
WEEK 1

WEEK 1 (TEST WEEK)

SESSION 1 SESSION 2

PART A: TEST:

10 SECONDS ON : 20 SECONDS OFF PART A: MOVEMENT CONTROL:

X 8 ROUNDS:
TOE ASSISTED PULL-UPS:
MAX RING ROWS
FOR QUALITY:
*SCORE = TOTAL NUMBER OF ACCUMULATE 30-40 REPS
RING ROWS
*ENSURE ON THE NEGATIVE OF
PART B: GRIP STRENGTH EACH REP YOU TAKE THREE
DEVELOPMENT: SECONDS TO RETURN TO LOCKED
OUT ELBOWS.
4 SETS - FOR QUALITY:
PART B: STAMINA DEVELOPMENT:
15-20 SECOND ACTIVE HANG
5-10 SCAPULAR PULL-UPS 4 SETS - SUPERSET FASHION:
10-15 SECOND TOP OF PULL-UP 20 SECOND TOP OF RING ROW
HOLD HOLD STRAIGHT INTO MAX
BANDED STRICT PULL-UPS
*REST NO LONGER THAN 90
SECONDS BETWEEN *REST NO LONGER THAN 2:00/2:30
SETS MINUTES BETWEEN SETS
*ENSURE YOU BREAK 2-3 REPS
*THIS DOESN'T HAVE TO BE BEFORE COMPLETE FAILURE ON
COMPLETED UNBROKEN, YOU CAN THE BANDED PULL-UPS.
DROP BETWEEN THE SCAP PULL- *MAKE SURE SELECT A BAND
UPS AND THE TOP OF PULL-UP THICKNESS THAT WILL ALLOW
HOLD. FOR YOU TO GET AS LEAST 6-10
*YOU CAN USE A BAND FOR REPS EACH SET.
ASSISTANCE ON THE TOP OF
PULL-UP HOLD IF NEEDED.
 pull-up program
WEEK 2

WEEK 2

SESSION 1 SESSION 2

PART A: MOVEMENT CONTROL: PART A: STRENGTH

DEVELOPMENT:
PULL-UP NEGATIVES:
TOP OF PULL-UP HOLD:
EVERY 2:00 MINUTES X 5-6 SETS
3-4 REPS EVERY 30 SECONDS X 6 MINUTES

*AIM FOR A 3-4 SECOND COUNT ON

5-10 SEC TOP OF PULL-UP HOLD
EACH NEGATIVE.
*YOU CAN USE A BAND TO ASSIST
YOU IN LOWERING YOURSELF BACK *YOU CAN USE A BAND TO ASSIST
TO THE LOCKED-OUT POSITION. YOU WITH KEEPING YOUR CHIN OVER
CAN ALSO USE A BOX TO JUMP TO THE BAR. OR YOU CAN HAVE YOUR
THE TOP OF THE PULL-UP POSITION TOES ON A BOX LIKE A TOE
TO BEGIN YOUR NEGATIVE. ASSISTED PULL-UP.

PART B: STAMINA DEVELOPMENT:

PART B: ACCESSORY WORK:
6 SETS - SUPERSET FASHION:
SET 1,3,5: 30 SECONDS ON,
:30 SECONDS OFF
6-8 BANDED PULL-UPS
STRAIGHT INTO STATION 1: MAX BARBELL BICEP
MAX BANDED LAT PULL DOWNS CURLS @45/35LB

SET 2,4,6:
STATION 2: MAX SINGLE ARM
DUMBBELL ROWS (LEFT SIDE)
6-8 BANDED CHIN-UPS
STRAIGHT INTO
MAX BANDED LAT PULL DOWNS STATION 3: MAX SINGLE ARM
DUMBBELL ROWS (RIGHT SIDE)
*REST NO LONGER THAN 3:00
MINUTES BETWEEN SETS STATION 4: MAX BANDED FACE
PULLS
*USE A CHALLENGING BAND FOR THE
STRICT PULL-UPS AND CHIN-UPS
*REPEAT FOR 4 TOTAL ROUNDS
AND A MODERATE RESISTANCE BAND
*ENSURE THE SINGLE ARM DUMBBELL
FOR THE LAT PULL DOWNS.
ROWS ARE HEAVY. THE BANDED FACE
*AIM TO GO 3-5 REPS BEFORE
PULLS SHOULD BE WITH A LIGHT
FAILURE ON THESE.
RESISTANCE BAND.
 pull-up program
WEEK 3

WEEK 3

SESSION 1 SESSION 2

PART A: STRENGTH
PART A: STAMINA DEVELOPMENT:
DEVELOPMENT:
EVERY MINUTE ON THE MINUTE
EVERY MINUTE ON THE
UNTIL FAILURE:
MINUTE X 16 MINUTES:
MINUTE 1: 1 PULL-UP
MINUTE 2: 2 PULL-UPS MINUTE 1: 10 PENDLEY ROWS
MINUTE 3: 3 PULL-UPS @HEAVY WEIGHT
MINUTE 4: 4 PULL-UPS MINUTE 2: 15 RING ROWS
MINUTE 3: 20 BANDED LAT PULL
CONTINUE EACH MINUTE ADDING DOWNS
1 PULL-UP UNTIL YOU CAN NO MINUTE 4: REST
LONGER COMPLETE THE DESIRED
AMOUNT WITHIN THE MINUTE *SELECT A MODERATE
*USE A RESISTANCE BAND THAT RESISTANCE BAND FOR THE LAT
WILL ALLOW YOU TO GET TO AT PULL DOWNS.
LEAST MINUTE NUMBER 10.
*IF INCREASING BY 1 REP EACH PART B: GRIP STRENGTH
ROUND WILL BE TOO
DEVELOPMENT:
CHALLENGING, YOU CAN
COMPLETE 1 TO 5 REPS AND THEN
4 SETS - FOR QUALITY
5 TO 1 REPS TO ENSURE YOU GET
10 ROUNDS IN.
MAX ACTIVE HANG HOLD ON
PART B: ACCESSORY WORK: RINGS

AMRAP X 10 MINUTES STRAIGHT INTO

10 SCAPULAR PULL-UPS MAX PLATE PINCH HOLD

20 REAR DELT FLY'S W/25LB'S IN EACH HAND
60 SEC HOLLOW HOLD OR TUCK
HOLD *REST NO LONGER THAN 3:00
MINUTES BETWEEN SETS
*ENSURE YOU PICK A PAIR OF *YOU CAN ADJUST THE LOADING
LIGHT DUMBBELLS FOR THE REAR OF THE PLATE PINCH IF
DELT FLY'S. NEEDED.
 pull-up program
WEEK 4

WEEK 4

SESSION 1 SESSION 2

PART A: STRENGTH DEVELOPMENT:

PART A: PROGRESSION:
5 SETS - FOR QUALITY:

15 SECONDS ON 5 TOE ASSISTED PULL-UPS

:20 SECONDS OFF X 8 STRAIGHT INTO
ROUNDS: 5 BAND ASSISTED PULL-UPS
STRAIGHT INTO
10 ASSISTED PULL-UPS
MAX RING ROWS
*SCORE = TOTAL NUMBER OF *REST NO LONGER THAN 3:00
RING ROWS MINUTES BETWEEN SETS

*AIM IS TO MAKE ALL MOVEMENTS

PART B: STRENGTH
AS CONTROLLED AS POSSIBLE AND
DEVELOPMENT: ENSURE THE BANDED PULL-UPS
ARE AS CHALLENGING AS
3 REPS OF: POSSIBLE

PART B: ACCESSORY WORK:

1 TOP OF PULL-UP HOLD X 10
SECONDS 3 SETS - FOR QUALITY:
+
1 PULL-UP NEGATIVE 10 DUAL DUMBBELL CHEST
SUPPORTED ROWS @HEAVY WEIGHT

*REST 1:30 TO 2:00 MINUTES STRAIGHT INTO

BETWEEN SETS
*REPEAT FOR 7 TOTAL SETS MAX DUAL DUMBBELL CHEST
SUPPORTED ROW HOLD @LIGHT
WEIGHT
*SEQUENCE IS:
YOU NEED TO DO 1 X 10 SEC
*HAVE TWO PAIRS OF DUMBBELLS:
TOP OF PULL-UP HOLD + 1 A PAIR OF HEAVY DB'S FOR THE
NEGATIVE FOR A TOTAL OF ROWS AND A PAIR OF LIGHT DB'S
3 CYCLES THEN REST 1:30 TO FOR THE ISOMETRIC HOLD.
2:00 MINUTES BETWEEN SETS
AND REPEAT FOR 7 TOTAL SETS. *REST NO LONGER THAN 2:00
MINUTES BETWEEN SETS.
 pull-up program
WEEK 5

WEEK 5

SESSION 1 SESSION 2

PART A: STRENGTH DEVELOPMENT:

PART A: STAMINA DEVELOPMENT: FOR QUALITY:

10-8-6-4-2
:30 SECONDS ON
ASSISTED PULL-UPS
1:00 MINUTE OFF
STRAIGHT INTO
STATION 1: MAX RACK CHINS
STATION 2: MAX CHIN-UPS (YOU 5-4-3-2-1
STRICT PULL-UPS
CAN USE A BAND FOR
ASSISTANCE OR WITH YOUR FEET STRAIGHT INTO
SUPPORTED ON A BOX IF
NEEDED) 10-8-6-4-2
STATION 3: MAX KETTLEBELL RING ROWS
GORILLA ROWS
*SEQUENCE:
10 ASSISTED PULL-UPS INTO 5 STRICT
*REPEAT FOR 4 TOTAL ROUNDS. PULL-UPS INTO 10 RING ROWS THEN
REST. 8 ASSISTED PULL-UPS INTO 4
*ENSURE YOU PICK A WEIGHT ON STRICT PULL-UPS INTO 8 RING ROWS
THE GORILLA ROWS THAT WILL THEN REST.
CHALLENGE YOU BUT WILL
*CONTINUE THIS FORMAT UNTIL YOU
ALLOW YOU TO WORK HAVE COMPLETED ALL THE REPS.
CONTINUALLY FOR 30 SECONDS. *THE GOAL IS TO MAKE YOUR STRICT
PULL-UPS PROGRESSIVELY HARDER AS
PART B: GRIP STRENGTH THE REPS LOWER. KEEP YOUR RING
ROW DIFFICULTY THE SAME, THEY ARE
DEVELOPMENT:
JUST TO ADD MORE FATIGUE.
*WHEN YOU REST BETWEEN YOUR SETS,
4 SETS - FOR QUALITY: ENSURE IT'S NO LONGER THAN 1:30 TO
2:00 MINUTES.
- 100FT FARMERS CARRY
@MODERATE WEIGHT PART B: ACCESSORY WORK:

- 100FT PISTOL GRIP PLATE

AMRAP X 10 MINUTES
CARRY @MODERATE WEIGHT
- 20-40 SECOND ACTIVE HANG ON 10 DUMBBELL PULL OVERS
BAR @CHALLENGING WEIGHT
5 BANDED LAT PULL DOWNS W/3
SECOND PAUSE
*REST NO LONGER THAN 2:00
10/10 DUMBBELL BENCH ROWS E/SIDE
MINUTES BETWEEN SETS. @CHALLENGING WEIGHT
 pull-up program
WEEK 6

WEEK 6

SESSION 1 SESSION 2

PART A: MOVEMENT CONTROL:

EVERY MINUTE ON THE MINUTE PART A: STRENGTH DEVELOPMENT:
X 16 MINUTES: FOR QUALITY:

MINUTE 1: 10-20 SECOND TOP OF 10-9-8-7-6-5-4-3-2-1

PULL-UP HOLD
MINUTE 2: 3 PULL-UP NEGATIVES CHIN-UPS
MINUTE 3: 15-25 SECOND TOP OF
RING ROW HOLD *YOU WANT TO MAKE EACH SET
MINUTE 4: REST PROGRESSIVELY HARDER.
*ANOTHER STRATEGY IS THAT YOU CAN
*YOU’RE AIMING TO HAVE CONTROL KEEP THE FIRST 5 SETS THE SAME
AND BUILD STRENGTH IN THE TOP DIFFICULTY AND THEN FROM SET 5 TO 1
POSITIONS. THE WORK DURATION MAKE THOSE REPS INCREASINGLY
ISN'T LONG AS THE DIFFICULTY HARDER BY LOWERING THE BAND
SHOULD BE HIGHER. USE A BOX TO TENSION OR POSSIBLY LIMITING HOW
PUT YOUR FEET ON FOR THE TOP OF MUCH REST YOU TAKE BETWEEN REPS.
PULL-UP HOLD AND USE A BAND FOR
THE NEGATIVE IF NEED BE TO
PART B: GRIP STRENGTH
ENSURE A NICE CONTROLLED DEVELOPMENT:
DECEND/NEGATIVE.
3 SETS - FOR QUALITY:
PART B: ACCESSORY WORK:
:30 SECONDS ON 200FT FARMERS CARRY
:30 SECONDS OFF
STRAIGHT INTO
STATION 1: MAX HAND OVER HAND
SLED PULLS @HEAVY WEIGHT MAX DURATION FARMER CARRY
STATION 2: MAX BARBELL BICEP HOLD
CURLS @MODERATE WEIGHT
STATION 3: MAX ASSISTED PULL-UPS *AS SOON AS YOU PUT THE
DUMBBELLS
REPEAT FOR 4 TOTAL ROUNDS
DOWN FROM THE HOLD, REST
EXACTLY 1 MINUTE.
*ENSURE THE BICEP CURL WEIGHT IS
MODERATE SO YOU CAN FOCUS MORE
*PICK A LIGHT ENOUGH PAIR OF
ON CONTROL THAN SPEED AND REPS
DUMBBELLS THAT YOU CAN DO THE
*ON THE ASSISTED PULL-UPS AIM TO 100FT CARRY COMFORTABLY AND YOU
KEEP THE CYCLE TIME QUICK. CAN GET AT LEAST OVER 30 SECONDS
HOWEVER, AVOID RELYING ON YOUR OF TIME IN THE MAX HOLD.
LEGS TOO MUCH.
 pull-up program
WEEK 7

WEEK 7

SESSION 1 SESSION 2

PART A: PROGRESSION: PART A: STAMINA

DEVELOPMENT:
20 SECONDS ON EVERY MINUTE ON THE MINUTE
:20 SECONDS OFF X 8 ROUNDS: UNTIL FAILURE:

MAX RING ROWS MINUTE 1: 1 PULL-UP

MINUTE 2: 2 PULL-UPS
*SCORE = TOTAL NUMBER OF MINUTE 3: 3 PULL-UPS
RING ROWS MINUTE 4: 4 PULL-UPS

PART B: ACCESSORY WORK: *COMPARE TO WHAT YOU GOT IN

"WEEK THREE / SESSION ONE"
BY EITHER USING THE SAME
4 SETS - FOR QUALITY:
BAND OR MOVING TO A
SLIGHTLY HARDER ONE. STILL
10/10 DUMBBELL HAMMER
TRY TO GET AS CLOSE AS YOU
CURLS E/SIDE
CAN TO 10 ROUNDS.
@MODERATE WEIGHT
PART B: GRIP STRENGTH
10 SUPINE GRIP BARBELL DEVELOPMENT:
BENT OVER ROWS
@HEAVY WEIGHT EVERY 90 SECONDS X 5 SETS:

10/10 DUMBBELL STATION 1: 30-40 SECONDS OF

HIGH PULLS E/SIDE WRIST ROLLERS
@LIGHT WEIGHT STATION 2: 30-40 SECONDS OF
PLATE PINCH HOLD
*NO REST BETWEEN SETS.
*WORK FOR A CHALLENGING
*KEEP IN MIND THAT THIS WINDOW OF TIME AS THAT REST
ISN’T FOR TIME. FOCUS ON BREAK WILL ALMOST BE 1:1
QUALITY BETWEEN THE MOVEMENTS.
 pull-up program
WEEK 8

WEEK 8 (RE-TEST WEEK)

SESSION

TEST:
MAX STRICT PULL-UPS

OR

ATTEMPT YOUR FIRST STRICT PULL-UP.

*YOU CAN ALSO RE-TEST THE RING ROWS FROM WEEK 1

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