January 2018
Pull Up Challenge
In 2018, we are challenging our members to improve their benchmark exercises. You can learn about the benchmark exercises here and here. To start off the year, we are challenging our members to improve their pull up. Members will test their maximum number of pull ups before beginning the challenge, and then again at the end to see improvements.
Complete the 3 progressions (Workouts A, B, & C) throughout 1 week at your own pace. Each workout should be completed 1-3 times, depending on how challenging it is. For example, if you are new to pull ups, once may be enough. If you are an experienced puller upper, challenge yourself!
Week 1
| 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 |
Week 2
| Workout A |
|---|
| Assisted Vertical Scap Pull – 6 Reps |
| Assisted Pull Up – 6 Reps |
| Assisted Vertical Hang – 15 Seconds |
| Workout B |
|---|
| Assisted Vertical Scap Pull – 9 Reps |
| Assisted Pull Up – 9 Reps |
| Assisted Vertical Hang – 30 Seconds |
| Workout C |
|---|
| Assisted Vertical Scap Pull – 12 Reps |
| Assisted Pull Up – 12 Reps |
| Assisted Vertical Hang – 45 Seconds |
Week 3
| Workout A |
|---|
| Hanging Scap Pull – 4 Reps |
| Half Pull Up – 4 Reps |
| Top of Bar Hold – 10 Seconds |
| Workout B |
|---|
| Hanging Scap Pull – 6 Reps |
| Half Pull Up – 6 Reps |
| Top of Bar Hold – 20 Seconds |
| Workout C |
|---|
| Hanging Scap Pull – 8 Reps |
| Half Pull Up – 8 Reps |
| Top of Bar Hold – 30 Seconds |
Week 4
| Workout A |
|---|
| Sternum Pull – 2 Reps |
| Pull Up – 2 Reps |
| Hang – 10 Seconds |
| Workout B |
|---|
| Sternum Pull – 4 Reps |
| Pull Up – 4 Reps |
| Hang – 20 Seconds |
| Workout C |
|---|
| Sternum Pull – 6 Reps |
| Pull Up – 6 Reps |
| Hang – 30 Seconds |