Explosive Pull Up Back Workouts to Build Power and Protect Against Injury
Test and improve your fitness now.
WEAVER
4 Round For Time
- 10 L-Pull-Ups
- 15 Push-Ups
- 15 Chest-to-Bar Pull-Ups
- 15 Push-Ups
- 20 Pull-Ups
- 15 Push-Ups
FRACTURED FRAN
5 Rounds for Time
- 9 Thrusters (95/65 lb)
- 9 Pull-Ups
1911
For Time
- 50 Pistols
- 25 Chest-to-Bar Pull-Ups
- 40 Pistols
- 20 Chest-to-Bar Pull-Ups
- 30 Pistols
- 15 Chest-to-Bar Pull-Ups
- 20 Pistols
- 10 Chest-to-Bar Pull-Ups
- 10 Pistols
- 5 Chest-to-Bar Pull-Ups
This workout is scored by time to complete the descending couplet.
Scaling
Intermediate
For Time
50 Box-Assisted Pistols
25 Pull-Ups
40 Box-Assisted Pistols
20 Pull-Ups
30 Box-Assisted Pistols
15 Pull-Ups
20 Box-Assisted Pistols
10 Pull-Ups
10 Box-Assisted Pistols
5 Pull-Ups
Beginner
For Time
50 Banded Pistols
25 Ring Rows
40 Banded Pistols
20 Ring Rows
30 Banded Pistols
15 Ring Rows
20 Banded Pistols
10 Ring Rows
10 Banded Pistols
5 Ring Rows
JOSEPH AGNELLO
12-9-6-3 Reps For Time
- Squat Cleans (155/105 lb)
- Weighted Pull-Ups (45/25 lb)
BURGESS
For Time
- 30 Pull-Ups
- 30 Burpees
- 20 Pull-Ups
- 20 Burpees
- 10 Pull-Ups
- 10 Burpees
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