Pull-up strength

The plan · 5 blocks

1. 1

   General warm-up

   Warm-up

   5 minutes easy cardio, scapular pulls and 2 easy sets of band-assisted pull-ups.

   • 5:00
   • RPE 3
2. 2

   Pull-up strength sets

   Main set

   Strict pull-ups from a dead hang to chin over bar. Add weight or use bands so each set is 4-6 reps.

   • 5 × 5
   • rest 120s
   • RPE 8
3. 3

   Inverted rows

   Accessory

   Squeeze shoulder blades together at the top.

   • 3 × 10
   • rest 60s
   • RPE 7
4. 4

   Dead hang

   BonusOptional

   Hold a relaxed dead hang for grip endurance.

   • 2 sets
   • 0:30
   • rest 45s
   • RPE 6
5. 5

   Cool-down and stretch

   Cool-down

   3 minutes of easy walking followed by gentle stretching of calves, hips, chest and shoulders.

   • 5:00
   • RPE 2