Pull-ups
Warm Up (5 minutes)
Band Shoulder Rotations (1 Minute per Arm)
Shoulder Circles (30 Seconds per Direction)
Plank (30 Seconds)
Dynamic Hip Openers (1 Minute)
Jumping Jacks or Rope (1 Minute)
Main Work (50 minutes)
Part 1: Technique and Strengthening
- Assisted Pull-ups with band – 3 sets of 6-8 reps
- Ring Pull-ups (if possible) – 3 sets of 4-6 reps
- Negative Pull-ups – 3 sets of 5 reps (lower as slowly as possible, count 3-5 seconds during the descent)
- Ring Rows – 3 sets of 8-10 reps (as a progression before the pull-up).
Part 2: Strength and Conditioning
WOD 1 (AMRAP 10 minutes):
- 5 Pull-ups (or assisted pull-ups)
- 10 Kettlebell Swings
- 15 Sit-ups
Core Work (L-sit hold) – 3 sets of 20-30 seconds.