We a From Ukraine

Workout planning (programming) CFRS Pull-Up Progression

  • Training Day 1 (1 wods)
    Max Unbroken Pull Ups
    Complete as many rounds as possible in 3 minutes of: Pull-Ups
  • Training Day 2 (1 wods)
    CFRSPUP01
    Do Every Minute On the Minute through 8 minutes of: 1 Pull-Ups 120 sec Rest 1 Pull-Ups 120 sec Rest 1 Pull-Ups 120 sec Rest 1 Pull-Ups
  • Training Day 3 (1 wods)
    CFRSPUP02
    Do Every Minute On the Minute through 8 minutes of: 1 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 1 Pull-Ups 120 sec Rest 1 Pull-Ups
  • Training Day 4 (1 wods)
    CFRSPUP03
    Do Every Minute On the Minute through 8 minutes of: 2 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 1 Pull-Ups 120 sec Rest 2 Pull-Ups
  • Training Day 5 (2 wods)
    CFRSPUP04
    Do Every Minute On the Minute through 8 minutes of: 2 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 2 Pull-Ups
    CFRSPUP04a
    Complete as many rounds as possible in 1 minutes of: Bent Barbell Row 75/75-% RM
  • Training Day 6 (2 wods)
    CFRSPUP05
    Do Every Minute On the Minute through 8 minutes of: 2 Pull-Ups 120 sec Rest 3 Pull-Ups 120 sec Rest 3 Pull-Ups 120 sec Rest 2 Pull-Ups
    CFRSPUP05a
    5.0 Tabata intervals in 10 15 sec L-Sit Pull-Up 45 sec Rest
  • Training Day 7 (1 wods)
    CFRSPUP06
    Do Every Minute On the Minute through 8 minutes of: 3 Pull-Ups 120 sec Rest 3 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 2 Pull-Ups
  • Training Day 8 (1 wods)
    CFRSPUP07
    Do Every Minute On the Minute through 8 minutes of: 3 Pull-Ups 3 Pull-Ups 3 Pull-Ups 2 Pull-Ups
  • Training Day 9 (1 wods)
    CFRSPUP08
    Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 3 Pull-Ups 3 Pull-Ups 2 Pull-Ups
  • Training Day 10 (2 wods)
    Max Unbroken Pull Ups
    Complete as many rounds as possible in 3 minutes of: Pull-Ups
    CFRSPUP08
    Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 3 Pull-Ups 3 Pull-Ups 2 Pull-Ups
  • Training Day 11 (1 wods)
    CFRSPUP10
    Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 4 Pull-Ups 3 Pull-Ups 2 Pull-Ups
  • Training Day 12 (2 wods)
    CFRSPUP11
    Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 4 Pull-Ups 3 Pull-Ups 3 Pull-Ups
    CFRSPUP11a
    Do Every Minute On the Minute through 12 minutes of: 8 Bent Barbell Row 15 Push-Ups 120 sec Rest
  • Training Day 13 (1 wods)
    CFRSPUP12
    Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 4 Pull-Ups 4 Pull-Ups 3 Pull-Ups
  • Training Day 14 (1 wods)
    CFRSPUP13
    Do Every Minute On the Minute through 8 minutes of: 5 Pull-Ups 4 Pull-Ups 4 Pull-Ups 3 Pull-Ups
WorkoutTraining day
Max Unbroken Pull Ups (G)
Complete as many rounds as possible in 3 minutes of: Pull-Ups
Training Day 1
CFRSPUP01 (GM)
Do Every Minute On the Minute through 8 minutes of: 1 Pull-Ups 120 sec Rest 1 Pull-Ups 120 sec Rest 1 Pull-Ups 120 sec Rest 1 Pull-Ups
Training Day 2
CFRSPUP02 (GM)
Do Every Minute On the Minute through 8 minutes of: 1 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 1 Pull-Ups 120 sec Rest 1 Pull-Ups
Training Day 3
CFRSPUP03 (GM)
Do Every Minute On the Minute through 8 minutes of: 2 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 1 Pull-Ups 120 sec Rest 2 Pull-Ups
Training Day 4
CFRSPUP04 (GM)
Do Every Minute On the Minute through 8 minutes of: 2 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 2 Pull-Ups
Training Day 5
CFRSPUP04a (W)
Complete as many rounds as possible in 1 minutes of: Bent Barbell Row 75/75-% RM
Training Day 5
CFRSPUP05 (GM)
Do Every Minute On the Minute through 8 minutes of: 2 Pull-Ups 120 sec Rest 3 Pull-Ups 120 sec Rest 3 Pull-Ups 120 sec Rest 2 Pull-Ups
Training Day 6
CFRSPUP05a (GM)
5.0 Tabata intervals in 10 15 sec L-Sit Pull-Up 45 sec Rest
Training Day 6
CFRSPUP06 (GM)
Do Every Minute On the Minute through 8 minutes of: 3 Pull-Ups 120 sec Rest 3 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 2 Pull-Ups
Training Day 7
CFRSPUP07 (G)
Do Every Minute On the Minute through 8 minutes of: 3 Pull-Ups 3 Pull-Ups 3 Pull-Ups 2 Pull-Ups
Training Day 8
CFRSPUP08 (G)
Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 3 Pull-Ups 3 Pull-Ups 2 Pull-Ups
Training Day 9
Max Unbroken Pull Ups (G)
Complete as many rounds as possible in 3 minutes of: Pull-Ups
Training Day 10
CFRSPUP08 (G)
Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 3 Pull-Ups 3 Pull-Ups 2 Pull-Ups
Training Day 10
CFRSPUP10 (G)
Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 4 Pull-Ups 3 Pull-Ups 2 Pull-Ups
Training Day 11
CFRSPUP11 (G)
Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 4 Pull-Ups 3 Pull-Ups 3 Pull-Ups
Training Day 12
CFRSPUP11a (WGM)
Do Every Minute On the Minute through 12 minutes of: 8 Bent Barbell Row 15 Push-Ups 120 sec Rest
Training Day 12
CFRSPUP12 (G)
Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 4 Pull-Ups 4 Pull-Ups 3 Pull-Ups
Training Day 13
CFRSPUP13 (G)
Do Every Minute On the Minute through 8 minutes of: 5 Pull-Ups 4 Pull-Ups 4 Pull-Ups 3 Pull-Ups
Training Day 14

https://vk.com/cfrstraining

Author: 

Oksana Varlamova

10.000 / 10

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