WODconnect

Workout list by Antti Jaakkonen Pull-up progression

  • Pull-Up progression, Week 1 Workout

    Workout 1:
    4 rounds: e90sec A) 3-8 reps of 1,5x Pull-ups/lowbar pull-ups (ylös -puoleen väliin- takas ylös-alas) B) 5+5 KB/DB row (heavy). Alternate between a and b

    Workout 2:
    3-4 Rounds, Alternate between a and b
    A) 3 negative pull-ups 3-5sec down (weighted if needed)
    B) 8+8 DB Biceps curls.

  • Pull-Up progression, Week 2 Workout

    Workout 1:
    4rounds: e90sec, alternate between a and b
    A) 3-8 reps of 1,5x Pull-ups/lowbar pull-ups (ylös -puoleen väliin- takas ylös-alas) (add reps)
    B) 5+5 KB/DB row (heavy).

    Workout 2:
    3-4 Rounds, alternate between a and b
    A) 3 negative pull-ups 3-5sec down (weighted if needed)
    B) 8+8 DB Biceps curls.

  • Pull-Up progression, Week 3 Workout

    Workout 1:
    10min Emom, alternate between a and b
    A) 4-8 Pull-ups/lowbar pull-ups (weighted if needed)
    B) 10-20 banded pull-apart.

    Workout 2:
    4 Rounds, Alternate between a and b. Rest as needed.
    A) 3 negative pull-ups with 2sec stop at middle (weighted if needed)
    B) 6 Bent over row (heavy).

  • Pull-Up progression, Week 4 Workout

    Workout 1:
    10min Emom, alternate between a and b
    A) 4-8 Pull-ups/lowbar pull-ups (weighted if needed) (add reps)
    B) 10-20 banded facepull. Alternate between a and b

    Workout 2:
    4 Rounds: Rest as needed. Alternate between a and b
    A) 3 negative pull-ups with 2sec stop at middle (weighted if needed)
    B) 6 Bent over row (heavy).

  • Pull-Up progression, Week 5 Workout

    Workout 1:
    e90sec first 5 rounds 5-10 pull-ups/low bar pull-ups, last 3 rounds 8+8 db biceps curls

    Workout 2: 4 Rounds, alternate between a and b
    A) 3 Weighted negative pull-ups, 5 sec down
    B) Landmine meadows row 8+8. Rest as needed.

  • Pull-Up progression, Week 6 Workout

    Workout 1: e90sec first 5 rounds 5-10 pull-ups/low bar pull-ups, last 3 rounds 6+6 KD row (Heavy)

    Workout 2:
    4 Rounds. Rest as needed. Alternate between a and b
    A) 3 Weighted negative pull-ups, 5 sec down
    B) Landmine meadows row 6+6 (Heavy).