Pull-Up Progression 6.3

When to Level Up

Level Up when you can perform 8-second Pull-Up Hold with a 5-second controlled descent.

Workout 1 – High Volume

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpPassive Two Arm Free Hang1 or 245 to 60 secondsas needed
B1StrengthPull-Up Hold5 to 10Hold As Long As Possible then control down for 5 secondsas needed
C1
StrengthStraight Leg Leg Assisted Pull-Ups with 18" elevation 3AMRAP180 Seconds

Workout 2 – Moderate Volume

OrderFocusMovementSetsReps or Hold Length RestTempo
A1Specific Warm UpPassive Two Arm Free Hang1 or 245 to 60 secondsas needed
B1Test8 second Pull-Up Hold with 5 second descent 1Hold As Long As Possible then control down for 5 secondsas needed
C1
StrengthPull-Up Hold as long as possible with 3 second descent 10 to 20as needed

Microcycle Notes

  • The microcycle has two training sessions in a week. Optionally, you can do a third if you feel motivated and can handle the extra workout.
  • The exercise prescription is to complete these two workouts in sequence on separate days. Workout 1 and then Workout 2.
  • Workout 1 is medium-volume and high-intensity. It is suggested that you wait 2-3 days before engaging in Workout 2.
  • Workout 2 is also medium-volume and high-intensity. Workout 2 is also your test day. Use this day to see if it is time to level up. If you are able to complete the goal for this microcycle, then mark the level as complete and move to the next.