Pull Up Challenge

January Pull Up Challenge

Starting in 2018, KOR Strength and Conditioning Coaches are challenging our members to improve their benchmark exercises: pull up, push up, swing, press, pistol, and Turkish Get-Up(TGU). In the month of January, we are focusing on… the PULL UP hence the PULL UP CHALLENGE!

Each week for 4 weeks, a series of progressive exercises will be posted on the KOR whiteboard and on social media. These 3 progressive pull up challenge workouts can be completed at your own pace throughout the week. The pull up challenge workouts are designed for ALL levels, even if you’ve never done a pull up! If you can do 50 pull ups, well, you can always improve your form – no excuses. New Years resolutions are about improving yourself in little ways, and we’re here to coach you through it.

Week 1 Pull Up Progressions:

First, make sure the bar is at hip height.

Workout A

  • Supine Scap Pull (8 Reps)
  • Supine Row (8 Reps)
  • Supine Hang (20 Seconds)

—-
Workout B

  • Supine Scap Pull (12 Reps)
  • Supine Row (12 Reps)
  • Supine Hang (40 Seconds)

—-
Workout C

  • Supine Scap Pull (15 Reps)
  • Supine Row (15 Reps)
  • Supine Hang (60 Seconds)

Demos:

 

1/16/18 Update: More information about the pull up challenge can be found here.

By |2018-02-14T09:19:04+00:00January 4th, 2018|Categories: Challenge, Training|Tags: , , , , |