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Pull Up Back Workouts to Build Power and Prevent Injury

Raise your game.

All of these Pull Up Back Workouts will significantly help you to test and improve your upper body strength, pulling power and general conditioning for functional fitness.

PULL UP BACK WORKOUTS

Before we begin, refresh your technique with the kipping pull up.

SNAKE BITE

  • 21-15-9 Reps for Time
  • Squat Snatches (95/65 lb)
  • Chest-to-Bar Pull-Ups

Strategy: While many athletes are capable of completing the round of 21 unbroken or close to unbroken, doing so can lead to a major drop off in rounds 2 and 3. Intelligently breaking up the first round similar to how they would the round of 15 will lead to consistency across all sets.

Some possible rep schemes for the round of 21 are 7-7-7 / 9-7-5 / 6-5-4-3-2-1. This approach should allow individuals to better get through the round of 15 to come. Athletes can break the rounds of 15 and 9 into 2-3 sets based on how they are feeling.

For athletes who are overhead squatting, the goal will be to complete those repetitions close to unbroken. It is ok if they need to break the power snatches a little more to accomplish that goal.

Scaling: These options replace the squat snatch and chest to bar pull-ups:

Option B:
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups

Option C:
For Time:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

JOSH

Pull Up Back Workouts For Time

  • 21 Overhead Squats (95/65 lb)
  • 42 Pull-Ups
  • 15 Overhead Squats (95/65 lb)
  • 30 Pull-Ups
  • 9 Overhead Squats (95/65 lb)
  • 18 Pull-Ups

TTTTD18

Every 3 minutes For As Long As Possible

From 0:00-3:00, 2 Rounds of:

  • 6 Squat Cleans (135/95 lb)
  • 6 Chest-to-Bar Pull-Ups

From 3:01-6:00, 2 Rounds of:

  • 7 Squat Cleans (135/95 lb)
  • 9 Chest-to-Bar Pull-Ups

From 6:01-9:00, 2 Rounds of:

  • 8 Squat Cleans (135/95 lb)
  • 12 Chest-to-Bar Pull-Ups

Add 1 clean and 3 pull-ups every 3 minutes until you fail to complete both rounds.

Scaling
Every 3 Minutes on the Minute For As Long As Possible
From 0:00-3:00, 2 Rounds of:
6 Squat Cleans (115/75 lb)
Pull-Ups

From 3:01-6:00, 2 Rounds of:
7 Squat Cleans (115/75 lb)
Pull-Ups

From 6:01-9:00, 2 Rounds of:
8 Squat Cleans (135/95 lb)
12 Pull-Ups

Add 1 clean and 3 pull-ups every 3 minutes until you fail to complete both rounds.

Movement Standards

Squat Clean: Hip crease must pass below knee. You may power clean and front squat to complete a rep. You must reach full extension at the top of each rep before the bar may come off your shoulders.

Chest-to-Bar Pull-Ups: arms must be fully extended at the bottom of each rep and chest must touch bar, below collar bone, on each rep.

NICOLE

AMRAP in 20 minutes

  • 400 meter Run
  • Max Pull-Ups

Perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set).

Continue immediately to another Run and another max set of Pull-Ups. Repeat until the 20-minutes is up. Score is the total number of Pull-Ups completed before the 20-minute clock stops.

PUSH PULL

Pull Up Back Workouts For Time

10-9-8-7-6-5-4-3-2-1 reps of:

  • Strict Chest-to-Bar Pull-Ups

1-2-3-4-5-6-7-8-9-10 reps of:

  • Strict Handstand Push-Ups

Work down from 10 to 1 rep of strict chest-to-bar pull-ups and 1 up to 10 reps of strict handstand push-ups. Don’t move on to the next movement until all reps in the set are complete.

Scaling

Reduce chest-to-bar pull-ups to chin over bar. If unable to complete pull-ups move to very difficult ring rows as horizontal as possible!

If you do not have handstand push-ups yet, do dual dumbbell press at a weight that you cannot do more than 12-15 reps unbroken with fresh. If you have some strict handstand push-ups complete 1 to 5 and then move to push press from there.

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

Pull Up Back Workouts 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
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
Ring Rows

JOSEPH AGNELLO

12-9-6-3 Reps For Time

  • Squat Cleans (155/105 lb)
  • Weighted Pull-Ups (45/25 lb)

BURGESS

Pull Up Back Workouts For Time

  • 30 Pull-Ups
  • 30 Burpees
  • 20 Pull-Ups
  • 20 Burpees
  • 10 Pull-Ups
  • 10 Burpees

HECTOR TIRADO JR

Pull Up Back Workouts For Time

  • 10-9-8-7-6-5-4-3-2-1 reps of:
  • Overhead Squats (135/95 lb)
  • 1-2-3-4-5-6-7-8-9-10 reps of:
  • Chest-to-Bar Pull-Ups

Perform 10 overhead squats and 1 chest-to-bar pull-up during the first round, 9 overhead squats and 2 chest-to-bar pull-ups on the second round and so on.

Score is the time on the clock when the last repetition of chest-to-bar pull-ups is completed.

GALLANT

Back Workouts

For Time

  • 1 mile Medicine Ball Run (20/14 lb)
  • 60 Burpee Pull-Ups
  • 800 meter Medicine Ball Run (20/14 lb)
  • 30 Burpee Pull-Ups
  • 400 meter Medicine Ball Run (20/14 lb)
  • 15 Burpee Pull-Ups

PULL UP BACK WORKOUTS – PUSH/PULL DOMINATION

For Time

  • 50 Strict Pronated Pull-Ups
  • 50 Strict Handstand Push-Ups
  • 30 Strict Pronated Pull-Ups
  • 30 Strict Handstand Push-Ups
  • 10 Strict Pronated Pull-Ups
  • 10 Strict Handstand Push-Ups
  • Time Cap: 12 minutes

Perform the given set of exercises in the shortest time possible.

Strict Pronated Pull-Ups are performed with the palms of the hands facing away from the body and without a kip.

Score in this workout is based on the amount of time taken to complete the prescribed amount of work.

PULL UP BACK WORKOUTS – CRACKED

  • 5 Rounds in 15 minutes
  • EMOM for 3 minutes:
  • Minute 1: Max Unbroken Pull-Ups
  • Minute 2: Max Unbroken P-Bar Dips
  • Minute 3: Rest

Set timer for 15 minutes. One round consists of a 3-minute EMOM. Complete 5 rounds. Reps are broken when your hands come off the bar or your feet touch the ground.

Score is total reps completed in all five rounds.

Scaling

5 Rounds in 15 minutes
EMOM for 3 minutes:
Minute 1: Max Unbroken Ring Rows
Minute 2: Max Unbroken Hand Release Push-Ups
Minute 3: Rest

PULL UP BACK WORKOUTS – LINCHPIN TEST 1

For Time

  • 400 meter Run

21-15-9 Reps of:

  • Thrusters (75/55 lb)
  • Pull-Ups
  • 400 meter Run

21-15-9 Reps of:

  • Thrusters (75/55 lb)
  • Pull-Ups
  • 400 meter run

APLIN

Back Workouts

20 Rounds for Time

  • 6 Strict Pull-Ups
  • 20 Push-Ups

PULL UP BACK WORKOUTS – FRELEN

  • 5 Rounds for Time
  • 800 meter Run
  • 15 Dumbbell Thrusters (45/35 lb)
  • 15 Pull-Ups

SATAN’S WHISKERS

3 Rounds for Time

  • 10 Chest-to-Bar Pull-Ups
  • 10 Front Squats (165/115 lb)
  • 10 Burpees

Take the front squats from the ground.

PULL UP BACK WORKOUTS – QUARTER GONE BAD

5 Rounds For Total Reps in 15 minutes

  • 15 seconds Thrusters (135/95 lb)
  • 45 seconds Rest
  • 15 seconds Weighted Pull-Ups (50/30 lb)
  • 45 seconds Rest
  • 15 seconds Burpees
  • 45 seconds Rest

Each round is 3 minutes. The clock does not reset or stop between exercises. Move from each of three stations after 15 seconds of work and 45 seconds of rest. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep completed within each 15-second work window.

PULL UP BACK WORKOUTS – BRADLEY

10 Rounds For Time

pull up back workoutsSource: CrossFIt Inc
Brooke Wells in action

Try these Deadlift and Double Unders workouts.

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