Pull-Up Workouts

pull up workoutsYou can pump all of the weights in the gym that you want to but you will never be taken seriously as an athlete if you can’t pull your own bodyweight up and over a bar.

Check out these pull up workouts to help you build up beast bodyweight strength and endurance.

Workout #1
“Cindy”
20 minute as many rounds as possible (am rap)
5 pull ups
10 pushups
15 air squats
note time in comments below

Tip #1: If you cannot do regular pull ups then use a stretch band to assist pull ups or do jumping pull ups or ring rows.

Video – CrossFit Cindy workout

Check OneFitWonder Ceiling/Wall Pullup Bar System @ FringeSport.com

Workout #2
“Helen”
400 meter run
21 kettle bell 53 lbs/35 lb
12 pull ups
post time in comments below

Question: What is one quick method to improve on my pull ups?

Use a stretch band or have your buddy assist you (grab your hips and help you up).

This is a good method to work as a team and help you get your pull ups.

Start with a thicker band to learn how it works and slowly work down to a skinnier band.

Video – CrossFit Helen workout

Check out Bomba wood gymnastic rings @ FringeSport.com

Workout #3
Pull up ladder (or pyramid)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Question: What is a way I can improve my grip strength so that I can hold on to the bar longer?

Use a thicker bar to strengthen the hands and forearms.

You can wrap a towel around a bar – or make a bar with PVC pipe (double it for strength.

You can place a thick device like the Fat Gripz on a regular bar to make it thicker.

Video – Pull up ladder workout

Check out One Fit Wonder Wrist Wraps @ FringeSport.com

Workout #4
“GI Jane”
100 burpee pull ups
for time

do a burpee then jump up and do a pull up. Put the bottom of the pull up bar at least a few inches above your hands.

Video – GI Jane workout with Greg Amundsen

Check out Bomba manila climbing rope @ FringeSport.com

Workout #5
CrossFit Baseline
500 meter row
40 air squats
30 situps
20 pushups
10 pull ups
post time to comments

Video – CrossFit baseline workout

Check out WODFitters Assisted Pull-up Resistance Bands @ Amazon.com

Workout #6
“Angie”
100 Pull­ups
100 Push­ups
100 Sit­ups
100 Squats
post time to comments
Tip: If you cannot do 100 pull ups then cut workout in half or quarters. Or do ring rows or jumping pull ups.

Video – CrossFit Angie workout

Check out the Soozier 16 ft CrossFit Climbing Rope @ Amazon.com

Workout #7
Murph
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Partition the exercises (5 pull ups, 10 pushups, 15 air squats) if needed.
If you’ve got a weighted vest, wear it.

Video – CrossFit Murph workout

Check out the PowerMax Speed Jump Rope Size @ Amazon.com

Workout #8
“Nicole”
As many rounds as possible in 20 minutes
Run 400m
Max rep pullups
Note number of pullups each round.

Video – CrossFit Nicole workout

Check out the Inov-8 F-lite 195 Cross-Training Shoe @ Amazon.com

Workout #9
Mary
As many rounds as possible in 20 minutes
5 Handstand push­ups
10 1­ legged squats (pistols)
15 Pull­ups

Video – CrossFit Mary workout

Workout #10
Death by Pullups
With a continuously running clock do one pull­up the first minute, two pull­ups the second minute, three pull­ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.

Video – Death by Pull ups

Check out the ROCKTAPE 2″ Active Recovery Kinesiology Tape @ Amazon.om

Question: How can I find out more about CrossFit? Check out the CF main website here:

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Pull Up Workouts