Pull up bar complexes help you get more comfortable with hanging and swinging movements. They will help strengthen the pulling strength and most importantly, challenge you a bit more.
We put together a list of six different routines we found around the web.
1. Beginners’ Starting Point
If you’re a beginner, skip complexes for a while and work on your basic strength to work up to the first strict pull-up.
2. Try Mixing Pull-Ups with Toes-to-Bar
Related: 5 Reasons CrossFitters Struggle With Toes To Bar
3. Pull Up Bar Complexes From Alec Smith: t2b + bt2b + c2b + bmu
Advanced level athletes can go on and try more demanding complexes including toes-to-bar, bar muscle up and similar elements. Ben Smith’s younger brother Alec did one consisting of:
- Toes to Bar
- Butterfly Toes to Bar
- Toes to Bar/Chest to Bar (Double Touch)
- TTB/CTB/Bar Muscle Up (Triple Touch)
4. From our friends at CrossFit Waterford Comes a Complex with:
- Toes-to-bar
- Chest-to-bar
- Clapping pull-up
- Muscle up
- Pullover
- Reverse/repeat everything.
5. Sam Briggs: t2b + k2b + pull up + c2b + mu + pullover
A while ago Sam Briggs challenged you to do her complex consisting of:
- Toes-to-bar
- Knee-to-elbow
- Pull-up
- Chest-to-bar
- Muscle-up
- Pullover
Read More: 7 Exercises to Properly Warm-Up For Ring Muscle-Ups
Tags:
complexes
pull up variations
