6 Pull Up Bar Complexes to Explode your Strength and Skill

3. Pull Up Bar Complexes From Alec Smith: pull-up + c2b + mu

Advanced level athletes can go on and try more demanding complexes including muscle-ups, pullovers and similar elements. Ben Smith’s younger brother Alec did one consisting of:

butterfly pull-up
butterfly chest-to-bar

A video posted by Alec Smith (@alecsmith8) on


All three exercises present one rep. GRID’s Dc Brawlers’ coaches who programmed the workout, set the bar high: 20 reps for time.

4. From our friends at CrossFit Waterford comes a complex with:

clapping pull-up
muscle up
and reverse/repeat everything.

Part of a bar complex of been working on. Mix up the movements people.

A video posted by Tom Dunphy (@crossfitwaterford) on


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