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: Techniques and Progressions
- Assisted Pull-ups with band or Chin-ups – 3 sets of 5-7 reps.
- Pull-ups with less resistance band – 3 sets of 4-6 reps.
- Kipping Pull-ups – 3 sets of 5 reps with correct technique.
Part 2: Pull-up WODs
- WOD 1 (EMOM 7 minutes):
- 5 Pull-ups (or assisted pull-ups)
- 10 Lunges
- 15 Sit-ups
- Rest 2 minutes then:
- WOD 2 (AMRAP 7 minutes):
- 5 Push-ups
- 10 Box Jumps
- 15 Russian Twists
- Core Work (side plank) – 3 sets of 20-30 seconds per side.