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 minute 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
Workout Training 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 minute 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

Functional fitness (aka CrossFit)
Performance
10.000 / 10

By using our site, you confirm that you have read and agree to our Cookie Policy, Privacy Policy, and our Terms of Service. It is also necessary for the normal functioning of this site. WODCAT is not affiliated with CrossFit, Inc. in any way. CrossFit is a registered trademark of CrossFit, Inc.