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Superior Pull Up WODs to Make you Look Good and Move Well

Time for a stronger upper body!

These Pull Up WODs will help you build a stronger upper body and improve your skills throughout a variety of modalities, intensities and time ranges.

Let’s dive a little deeper into the kipping pull up, as described by CrossFit themselves.

The Kipping Pull Up

“This “cheat” derives from a powerful and athletic reversal of hip direction — like that of the clean and the snatch — and expands the primary movers from just the back and arms down through the torso and hip to include the power zone.

Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it.”

Pull Up WODs

Now choose your next workout from our Pull Up WODs.

WOD 1 – Fran

21-15-9 Reps For Time

  • Thrusters (95/65 lb)
  • Pull-Ups

How do you perform the “Fran” workout?

Perform the 21 Thrusters and 21 Pull-Ups, then 15 Thrusters and 15 Pull-Ups, then 9 Thrusters and 9 Pull-Ups, as fast as possible.

How do you score the “Fran” workout?

Score is the time it takes to complete all 90 reps.

What is a good score for the “Fran” workout?

– Beginner: 7-9 minutes

– Intermediate: 6-7 minutes

– Advanced: 4-6 minutes

– Elite: <3 minutes

What are the tips and strategy to use for the “Fran” workout?

Prior to “3…2…1…GO!” pick a tough (yet realistic) rep scheme that allows you to go fast. If unbroken sets isn’t appropriate for your fitness level yet, try this: Break the sets of 21 into 3 sets of 7 reps; break the sets of 15 into 2 sets of 8 and 7 respectively; and go unbroken on the sets of 9. Rest minimally during breaks.

What is the intended stimulus of the “Fran” workout?

“Fran” should be fast and light.

During the WOD, you should (at least once) wonder why the hell you agreed to this.

How do you scale the “Fran” workout?

This WOD is meant to feel light, fast, and evoke pain—the good kind of pain.

Both the thrusters and pull-ups should be done in large or unbroken sets. Scale the movements so you can go FAST—sets of two and three repetitions won’t get your lungs/legs/arms burning in the way they were intended to burn for this WOD.



  • Thrusters (75/55 lb)
  • Pull-Ups



  • Dumbbell Thrusters (2×15/10 lb)
  • Ring Rows

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