Level 5 – Kipping Pull-Up

Current ability: Men 40 butterfly or kipping pull-ups. Women 30 butterfly or kipping pull-ups.

Goal: Men 100 pull-ups in under 4:00 and women under 5:00.

Objectives: Capacity.

How to: Do 2-3 workouts a week. Once you complete cycle 1 go to cycle 2 and then back again.

Microcycle 1

WHENDAY 1DAY 2DAY 3
BEFORE WODTabata kipping/butterfly chest to bar pull-ups.5×5 weighted strict pull-up. Rest 3 minutes between sets. when you can. 3 sets of max strict pull-ups. Rest 3 minutes between sets.

Microcycle 2

WHENDAY 1DAY 2DAY 3
BEFORE WOD Tabata kipping/butterfly pull-ups.5×5 weighted strict pull-up. Rest 3 minutes between sets. Go up when you can. 50 kipping/butterfly pull-ups for time. As few sets as possible. If you get to 50 in one set then that will be a good place to maintain.