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Description

Can you do a pull-up? How about 20 or more? Learn some pull-up fundamentals with this circuit. You will be building some great functional strength even if you do one rep of each pull-up variety. Have fun with this and finish the session with a hanging challenge! Be sure to note your reps and schedule this workout for next week to make progress.


Exercises

Set 1: 2 rounds
Chin Ups
Chin Ups
20 seconds
Rest
Rest
20 seconds
Hanging Knee Raises
Hanging Knee Raises
20 seconds
Rest
Rest
20 seconds
Pull-ups
Pull-ups
20 seconds
Rest
Rest
20 seconds
Kipping Pull-Ups
Kipping Pull-Ups
20 seconds
Rest
Rest
20 seconds
Hanging L Raises
Hanging L Raises
20 seconds
Rest
Rest
20 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
20 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Right Arm Hang
Right Arm Hang
25 seconds
Rest
Rest
10 seconds
Left Arm Hang
Left Arm Hang
25 seconds

Workout Discussion

18 Aug
No way is this "moderate" for most athletes. Laughable! I can't do/won't do any kipping on my doorway pull-up rig.
10 Apr
Rather than do the the pull ups and then the Kipping pull ups in a row followed by the L raises do the L raises in between the pull ups. As if this is marked as 'moderate' !!
18 Mar
Kippings? Why its not a pull up
24 Nov
I love to do pulups
29 May
It sucks:-)
13 May
Excuse my spelling but after a few weeks try doing a pull up without the chair and you will be surprised by your progress. Then just do a few real pull ups and add the chair when you can do no more.
13 May
You can try doing this one, just use a chair to support some of your with. I put the chair a few feet in front of the pull up bar and put one foot in it to take of some weight.
14 Nov
One of my big fitness goals is to do a pull up! Any suggestions on workouts besides this one and how often I should be doing strength training like this? Thx!

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