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Pull Up Back Workouts to Build Power and Prevent Injury

Raise your game.

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

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