Kipping & Butterfly Technique (Pull-up)
Warm Up (5 minutes)
2 Rounds
- 10 Scapular Pull-ups
- 10 Hollow to Arch Swings
- 10 Ring Rows
Skill Work (50 minutes)
Phase 1: Strength & Positioning
- 4×10 Scapular Pull-ups
- 4×6 Controlled Negatives (slow descent)
- 4×5 Strict Pull-ups (banded if needed)
Phase 2: Kipping Progression
- 3×10 Kip Swings
- 3×5 Kipping Pull-ups
- 3×3 Butterfly Pull-ups (if applicable)
WOD (20 min) – “Grip Destroyer”
AMRAP 12 min:
- 6 Pull-ups
- 9 Box Jump Overs
- 12 Wall Balls