Pull Up Challenge

Pull Up Challenge2018-02-01T13:11:32+00:00

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