grip strength

FTW 5 Min Pull-Up/Chin-Up WOD

FTW 5 min Pull-up/ Chin-up WOD


Benefits:  To implement variety and training techniques that will increase the number of pull-ups and chin-ups for individuals.

Equipment: Pull up bar



1.      Warm-up 3-5 minutes.

2.      Grab the bar and hang from it with arms extended out for 10-30 seconds.  Repeat 2-3 times with minimal rest in between sets.

3.      Lay underneath a barbell bench at a 45* angle with legs straight.  Hand grip can vary and pull your upper body up to the bar and touch your chest to bar.  Relax and extend arms back to the starting position.  Complete 10-30 reps for 2-3 sets. Minimal rest between sets.

4.      Go back to the pull-up bar and vary your grip for 3 rounds for eccentric 4-second negatives.  Complete as many as you can and use a chair or step to help you with the pull-up/chin-up portion.  Control the negative (eccentric movement) and focus on smooth movement.

5.      Cooldown for 3-5 minutes.

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